Do you wish to shed weight? Acquire muscle? Enhance well being? Increase efficiency? This free calorie, portion, and macro calculator from Precision Vitamin can assist you obtain the outcomes you need… extra simply than ever earlier than.
Designed, developed, and examined within the Precision Vitamin analysis lab—and confirmed efficient with hundreds of purchasers—it’s essentially the most complete calorie, portion, and macro calculator accessible.
Right here’s why: The Precision Vitamin Calculator first determines the suitable every day energy in your physique, primarily based on the NIH Physique Weight Planner (and tailored from analysis collected on the Nationwide Institute of Diabetes and Digestive and Kidney Illness).
It then calculates your every day macros, combining the above information with extra components, together with your:
However right here’s the rationale this calculator is really revolutionary: As soon as it estimates your calorie and macronutrient wants, it routinely converts these numbers into meals parts which are equal to components of your hand. (Particularly, your palm, fist, cupped hand, and thumb.)
The end result: Should you select, you may skip weighing and measuring your meals—in addition to logging the small print of each meal into calorie and macro monitoring apps. As an alternative, you need to use our hand portion monitoring system to attain your calorie and macro targets.
This distinctive method takes the effort out of calorie and macro monitoring, making it simpler so that you can shed weight, achieve muscle, eat more healthy, and enhance your efficiency.
(As soon as we calculate your macros, we’ll ship you a free, customized information to utilizing our hand portion system for hitting your calorie and macro targets.)
The Precision Vitamin Calculator
Immediately calculate your energy, parts, and macros (for the outcomes you need)
How a lot do you have to eat? Let’s discover out.
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The advantages of this calorie, portion, and macro calculator
Some individuals naturally eat the suitable quantity of meals and energy for his or her particular person wants. They’re in a position to preserve a secure physique weight for years—even many years— with out counting energy, or monitoring macros, or ever measuring their parts.
Sadly, these “intuitive eaters” signify solely a small section of the human inhabitants. The remainder of us sometimes need assistance with our consuming, within the type of exterior construction and steerage, at the least briefly. This can assist you:
That’s why we created this calorie, portion, and macro calculator. It provides you a vitamin blueprint for attaining your objectives and, on the similar time, helps you develop the abilities it’s essential to eat nicely for all times.
(For optimum outcomes, it’s finest to mix this vitamin plan with intuitive consuming and self-regulation abilities.)
The issue with solely monitoring energy
Most individuals know energy matter. Should you eat extra energy than your physique wants, you achieve weight. Should you eat fewer energy than your physique wants, you shed weight.
(Sure, this actually sounds easy, however as you’ve seemingly skilled, there are a lot of components that make managing your calorie consumption… not so easy. Be taught extra right here.)
By monitoring your energy, you may higher know in case you’re consuming the correct amount of meals in your objectives. There are, nevertheless, disadvantages to solely monitoring the entire variety of energy you eat every day.
Most notably: This technique doesn’t make sure you’re getting an applicable quantity of macronutrients in your physique, objectives, and preferences. Relying on what you’re making an attempt to attain, this may negatively have an effect on your urge for food, hormones, vitality ranges, and nutrient consumption.
And that may make it more durable to shed weight, achieve muscle, eat more healthy, and enhance athletic efficiency.
Why monitoring your macros provides you a bonus – “protein calculator food”
Simply in case you’re undecided, let’s begin by defining what macros, or macronutrients, truly are.
There are three main macronutrients: Protein, carbohydrates, and fats. (The fourth macronutrient is alcohol.)
Your physique breaks down the macronutrients you eat into compounds used to assist create vitality, construct physique constructions, create chemical reactions, and stimulate the discharge of hormones. Which implies they will impression how you are feeling, carry out, and even behave.
Once you monitor macros, you don’t must rely energy instantly. As an alternative, you log what number of grams of every macronutrient you eat day-after-day.
That’s as a result of every macronutrient offers a sure variety of energy:
Consequently, monitoring macros means you’re routinely monitoring energy. It’s simply that you just’re making certain a sure variety of these energy come from protein, carbohydrates, and fats, respectively. This is called your macronutrient ratio.
For instance, let’s say you eat:
Your macronutrient ratio would then be: 30:40:30.
By adjusting your macronutrient ratio primarily based in your age, intercourse, exercise ranges, objectives, and preferences, you may optimize your consuming plan.
Should you’re making an attempt to shed weight, you may eat a better proportion of protein, since it may make it easier to really feel glad longer after meals. Or in case you’re a really lively athlete, you may want a better ratio of carbohydrates to fulfill your larger vitality calls for.
The excellent news: Our calorie, portion, and macro calculator will determine all of this out for you.
Simply enter your data and, inside milliseconds, you’ll get a macro ratio that’s custom-made precisely in your physique, objectives, and preferences. (Plus, the Precision Vitamin Calculator provides you the choice to additional regulate these numbers, in case you wish to strive a unique macronutrient ratio.)
Like calorie counting, although, typical macro monitoring has its downsides. Maybe the most important problem: As a result of it requires cautious meals measuring and weighing, most individuals gained’t stick with it for lengthy.
Many say it feels cumbersome and even takes the enjoyment out of consuming. Which may restrict its effectiveness to very quick intervals of time. That’s the place the Precision Vitamin hand portion monitoring system is available in.
Hand parts: The simplest technique to monitor energy and macros
After we created this calorie, macro, and portion calculator, we requested:
How can we assist individuals eat the correct amount of meals, however with out the burden of getting to weigh and measure each morsel?
Our resolution: to present customized targets not only for every day energy and macros, but additionally hand parts. That approach, you need to use whichever technique you like.
This hand portion system—developed by Precision Vitamin—lets you use your individual hand as a customized, transportable portioning software. You’re not truly measuring your meals, however somewhat utilizing your hand to gauge portion dimension. It’s extremely efficient for meals monitoring as a result of your hand is proportionate to your physique, its dimension by no means adjustments, and it’s all the time with you.
Right here’s a snapshot of the way it works:
Based mostly on the calorie, portion, and macro calculator’s output, all you need to do is eat the beneficial variety of every hand portion every day. (Once more, we’ll present you the right way to put this technique totally into apply when you’ve put your data into the Precision Vitamin Calculator and obtained your free report and consuming information.)
How efficient are hand parts for monitoring macros?
Our analysis exhibits hand parts are 95 p.c as correct (or higher) as fastidiously weighing, measuring, and monitoring. With considerably much less time and effort concerned.
Plus, our hand portion monitoring system lets you simply regulate your consumption to additional optimize your outcomes.
Able to get began? Go forward and enter your data into the calorie, portion, and macro calculator above, and we’ll do the remainder, offering you with a free vitamin plan custom-made only for you.
In case you have extra questions proper now, or wish to perceive the vitamin guidelines we used to design this calorie, portion, and macro calculator, see the Assets part for a full breakdown.
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