What are macronutrients?

Macronutrients are the three main nutrient groups that provide energy: protein, fat, and carbohydrates. Protein provides 4 kcal per gram and is essential for muscle building and repair. Fat provides 9 kcal per gram and supports hormone production and vitamin absorption. Carbohydrates provide 4 kcal per gram and are the body's preferred energy source.

How do I calculate my calorie needs (TDEE)?

Your TDEE (Total Daily Energy Expenditure) is calculated in two steps: First, we determine your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula based on gender, age, height and weight. Then we multiply the BMR by your activity factor (1.2 to 1.9) and a TEF factor (thermic effect of food, +10%). The result is your total daily energy requirement.

How much protein do I need per day?

Recommended protein intake depends on your goal: For muscle maintenance, 1.2-1.6 g per kg body weight is sufficient. For muscle building, sports medicine recommends 1.6-2.2 g/kg. During a diet (fat loss), you should aim for 2.0-2.4 g/kg to minimize muscle loss. Our calculator considers your goal and computes the optimal amount.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is your base metabolic rate -- the calories your body burns at complete rest (organ function, breathing, body temperature). TDEE (Total Daily Energy Expenditure) additionally accounts for your movement and the thermic effect of food. TDEE is always higher than BMR and is the actual basis for your macro calculation.

Which diet style is best for weight loss?

No single diet style is universally 'the best.' The calorie deficit is what matters, not the macro distribution. A 'Balanced' split (30/30/40) works well for most people. 'High Protein' (40/25/35) helps preserve muscle during a diet. 'Low Carb' and 'Keto' can curb appetite but aren't suitable for everyone. Choose the style you can sustain long-term.

What is body recomposition?

Body recomposition means simultaneously losing fat and building muscle. It works especially well for training beginners, overweight individuals, and those returning after a training break. The approach uses a slight calorie deficit (-5%) combined with high protein intake and strength training. Progress is slower than pure fat loss or muscle gain, but efficient.

Do I need to know my body fat percentage for accurate results?

No, the calculator works without a body fat input -- it uses the Mifflin-St Jeor formula. If you know your body fat percentage, it switches to the Katch-McArdle formula, which is based on lean body mass and provides more accurate results for athletic individuals or those with very high/low body fat. The difference is typically 50-150 kcal.

How do I distribute my macros across meals?

The simplest method: Divide your daily target equally across all meals. With 3 meals, each gets one third. For athletes, it may be beneficial to increase carb intake around training (pre/post-workout). Protein should be distributed as evenly as possible (every 3-5 hours), as the body can only optimally utilize a limited amount per meal (about 30-50g).

Are fiber and water included in the calculation?

Yes, we recommend at least 20-30 g of fiber daily (depending on carb amount) and water intake based on 33 ml per kg body weight, plus 0.5 L extra for high activity. Fiber is technically a carbohydrate but provides almost no calories and promotes digestion and satiety.

How often should I recalculate my macros?

Recalculate your macros every 4-6 weeks, especially if your weight has changed by more than 2-3 kg. You also need to recalculate when changing goals (e.g., from fat loss to muscle gain). Your body adapts its metabolism to changes, so regular adjustments are important for continued progress.

Meal Prep by Macros: Your Weekly Plan for Optimal Nutrition | Macronutrient Calculator

Meal Prep by Macros: Your Weekly Plan for Optimal Nutrition

Meal prep is the most effective strategy for hitting your macros stress-free. Instead of deciding daily what to eat, you prepare your meals in advance. In this article, you get a concrete weekly plan including a shopping list.

Why Meal Prep Works for Macros

The biggest challenge with macro tracking is everyday life: time pressure, unplanned appointments, no healthy options nearby. Meal prep solves all three problems at once.

Benefits at a glance: You save 3-5 hours per week compared to daily cooking. You hit your macros more precisely. You spend less money on food. You reduce food waste. You eliminate spontaneous, unhealthy decisions.

Step 1: Calculate Your Macros

Use our macronutrient calculator to determine your daily target. Example for an 80 kg person with the goal of muscle gain and 3 meals: 2,530 kcal, 190g protein, 70g fat, 253g carbohydrates.

Step 2: Create a Meal Template

Create a template with 5-6 dishes that you rotate. Each meal should contain: a protein source (150-200g meat/fish or 250g plant-based), a carb source (150-200g cooked rice/potatoes/pasta), plenty of vegetables (200g+), a small fat source (10-15ml oil, 30g nuts, or avocado).

Your Sample Weekly Plan

Monday - Wednesday:

**Breakfast:** Overnight oats (80g oats, 200g Greek yogurt, 1 banana, 15g nuts) = 580 kcal, 35g P, 16g F, 75g C

**Lunch:** Chicken rice bowl (150g chicken breast, 180g cooked rice, 200g broccoli, 10ml olive oil) = 620 kcal, 45g P, 15g F, 70g C

**Dinner:** Salmon with sweet potato (150g salmon, 200g sweet potato, green salad, lemon dressing) = 580 kcal, 35g P, 20g F, 55g C

Thursday - Saturday:

**Breakfast:** Scrambled eggs with whole grain bread (3 eggs, 2 slices whole grain bread, tomato, 30g cheese) = 550 kcal, 35g P, 25g F, 40g C

**Lunch:** Tuna pasta (100g whole grain pasta, 150g tuna, tomato sauce, vegetables) = 600 kcal, 42g P, 10g F, 75g C

**Dinner:** Turkey stir-fry with quinoa (150g turkey, 150g quinoa, bell pepper, zucchini, soy sauce) = 580 kcal, 45g P, 12g F, 60g C

Sunday (Prep Day):

On Sunday, you prepare the meals for the coming week. Plan about 2-3 hours.

Step 3: Shopping List

For one week (1 person): 1 kg chicken breast, 500g salmon, 500g turkey breast, 12 eggs, 1 kg Greek yogurt, 500g oats, 1 kg rice, 500g whole grain pasta, 1 kg sweet potatoes, 500g quinoa, 3-4 kg mixed vegetables, olive oil, nuts.

Estimated cost: EUR 45-60 per week, significantly cheaper than eating out daily.

Conclusion

Meal prep is not a constraint but freedom: You decide once per week and then simply follow your plan. Start with 3-4 dishes you enjoy and gradually expand your repertoire.