The Macro Ratios setting calculates your macronutrient targets by dividing your energy target between protein, carbs and fat to achieve the ratio of macros you've selected.
Define a ratio based on energy (kcal or kJ) or by weight (grams).
The percent of energy coming from each macro is displayed below each box. See the example calculation below to see how this works.
Any time your energy target changes, your macro targets will update automatically for you to preserve the ratio of protein:carbs:fat. Your energy target will update throughout the day if you log exercises or log a new weight in your diary.
By setting your targets to a dynamic ratio, note that you will not be able to set a specific gram amount for each macronutrient. To set your macronutrient targets in this way, select Fixed Targets instead.
The numbers you enter into your ratio, will not be equivalent to the target numbers found in your diary.
A user enters a ratio of 25:40:35. Based on the user's settings for BMR, Activity, and Weight Loss Goal, an energy target for the day of 2000 kcal has been determined at the beginning of the day, before any foods or exercise has been logged.
Once the Energy target has been calculated, the user's macronutrient targets are:
Each Macronutrient has a different amount of energy. In general:
Protein = 4 kcal/g
Carbohydrates = 4 kcal/g
Fat = 9 kcal/g
The percentage of each macro is displayed below each box.
Protein: 2000 kcal x 25% = 500 kcal
Carbohydrates: 2000 kcal x 40% = 800 kcal
Fat: 2000 kcal x 35% = 700 kcal
Dividing each calorie amount by the nutrient density will give the number of grams of each nutrient for a 2000 kcal energy target:
Protein: 500 kcal / 4 kcal/g = 125 g
Carbohydrates: 800 kcal / 4 kcal/g = 200 g
Fat: 700 kcal / 9 kcal/g = 77.8 g