Are you looking to lose weight? Gain muscle? Increase muscle? Performance boost? Get the results you desire with this no-calorie, portion, or macro calculator by Precision Nutrition.
Are you ready to give it a try? To instantly calculate your macros, calories, portions, and calories, click “Get Started” below. (We’ll calculate your macros and send you a personalized guide on how to use our hand portion system to hit your calorie- and macro target.
Why is this macro calculator so amazing?
It was designed, developed, tested, and validated in Precision Nutrition’s research lab. This calculator is the most complete calorie, portion, macro, and macro calculator on the market. Here’s how: The Precision Nutrition Calculator calculates your daily caloric intake based on the National Institute of Diabetes and Digestive and Kidney Disease.
This estimate considers:
- Personal details (height and weight, gender, etc.)
- Levels of physical activity (both daily movements and exercise for purpose)
- Your goal date by (within reason)
This calculator has a major advantage: It shows the changing and adaptive nature of human metabolism
The program then calculates your daily macros by combining the data above with additional factors such as your:
- Fitness and nutrition (weight reduction, muscle gain, body composition, better health, peak performance, better health)
- Dietary preference
- Macronutrient preference (balanced and low-fat or low-carb, or almost any other macronutrient you choose)
This calculator is revolutionary because it calculates your calorie and macronutrient requirements. It then converts them into food portions equivalent to your hand. This includes your thumb, palm, fist, and cupped hands.
The result: You can choose to not weigh and measure your food, and instead log every meal in calorie and macro tracking applications. To reach your macro and calorie goals, you can instead use our hand portion tracking software.
This unique method takes the guesswork out of macro and calorie tracking. It makes it easy to lose weight, gain muscle and eat healthier.
This calculator calculates calories, portions, and macros.
People eat the right amount of food and calories to meet their needs. They can maintain steady body weight for many years, even decades, without ever counting calories or measuring portions.
These “intuitive eaters”, however, are only a small portion of the human population. Most people need some help with their eating habits, at least temporarily. This could help you:
- Get the right calories and macros to reach your goals
- Understanding the appropriate portion sizes
- Enhance your food choices and eating habits
This calorie, portion, and the macro calculator will help you plan your meals and give you the tools you need to make healthy choices.
This nutrition plan should be combined with intuitive food and self-regulation skills for optimal results.
It is not enough to track calories.
Calories are important, as most people understand. You gain weight if you consume more calories than your body requires. You lose weight if you consume fewer calories than what your body requires.
Although this sounds easy, there are many things that can affect your calorie intake and not. Learn more here.)
Tracking your calories helps you to determine if your daily calorie intake is sufficient for your goals.
Most importantly, this method does not guarantee that you are getting the right amount of macronutrients to meet your needs, goals, or preferences. This can have a negative impact on your appetite, hormones, and energy levels.
This can make it more difficult to lose weight, gain muscle, eat better, and improve your athletic performance.
How tracking your macros can give you an edge
In case you aren’t sure, let us define macros or macronutrients.
There are three main macronutrients, which are protein, carbohydrates, and fat. The fourth macronutrient, however, is alcohol.
Your body uses the macronutrients that you eat to create compounds that can be used to create energy, structure your body, stimulate chemical reactions, and stimulate hormone release. They can have a significant impact on how you feel, perform and behave.
You don’t have to track calories when you track macros. Instead, you track how many grams of each macronutrient you consume every day.
Because each macronutrient has a specific number of calories
- 1 gram protein = 4 calories
- 1 gram carbohydrate = 4 calories
- 9 calories for 1 gram of fat
- (1 gram alcohol = 7 calories).
Tracking macros is a way to automatically track calories. This is simply because you are ensuring that a certain percentage of calories comes from fat, carbs, and protein. This is called your macronutrient ratio.
Let’s take, for example, what you eat:
- 30% of your calories come from protein
- 40% of your calories come from carbohydrate
- 30% of your calories are from fat
The macronutrient ratio would be 30:40/30.
Optimize your eating habits by adjusting your macronutrients based on your gender, age, activity level, goals, and preferences.
You might consider eating more protein if you are trying to lose weight. Protein can make you feel fuller for longer periods of time. You might also need a higher proportion of carbohydrates if you are an active person.
The good thing: Our macro, calorie, and portion calculator will calculate all this for you.
Enter your information and you’ll receive a customized macro ratio tailored to your body and goals. The Precision Nutrition Calculator allows you to adjust the numbers to suit your needs.
Conventional macro tracking, like calorie counting, has its flaws. The biggest problem is that it requires food measurement and weighting. Most people will not stick with it for very long. Many people feel it is cumbersome, and can even take the joy out of eating. This can make it less effective for very short time periods. This is where Precision Nutrition’s hand portion tracking system comes into play.