How to Build Muscles by Calculating your Daily Macro Diet Routine?

Can we build muscles and lose fat simultaneously?

Yes, we can! But keep one thing in mind that it is not something that you think and it will happen, you need to follow some instructions and keep track of many things.

You must have a look below if your preference is to gain muscles in less time.

Before starting the guide, it is pretty cleared that if you want to gain muscles, you should take care of your macronutrients.

A macronutrient is a term that is unknown to most of the people and they don’t even bother when they determined their dieting plans for muscle gain.

So, we are going to start from the basics, and in the end, you’ll be a master of preparing your diet plan.

What are Macros?

When it comes to a healthy diet, there are two major portions of your diet; one is macronutrients and the other is micronutrients.

We cannot compromise any of them and if we do, it can be nearly impossible to build muscles.

Macros are also termed as macronutrients and it is defined as the elements which we need in high quantity.

There are many things included in Macronutrients and the major of them are listed down.

  • Proteins
  • Carbohydrates
  • Fats

Without having these three nutrients, we cannot consider a diet healthy and these elements are needed by a body.

How can we calculate macros?

Calculating macros is not something very difficult, a dietician can easily calculate macros and prepare a diet plan for your muscle gain and weight loss.

But you can use a macro calculator for muscle gain as it is pretty efficient and you don’t need to spend your money on expensive nutritionists or trainers.

The question is, what is a macro calculator?

It is pretty cleared by the name that macro calculators are designed to calculate macros for your daily intake.

As we mentioned above that having a proper number of macros are really important.

How to use a macro calculator?

We can say that using a macro calculator is very easy and there is no rocket science, all we need is to fill some fields and we’ll surely get the answer.

So, we need to enter the following things.

  • Gender
  • Age
  • Activity level
  • Choose goal
  • Body fat
  • Height 
  • Weight

These are the basic things that we need to enter for calculating the number of macros for building muscles.

And we must need to keep track of these things either we are using an online calculator or by having an examination by a dietician. 

Should we care about macros for fat loss?

As it is mentioned above that macros are important for every term related to health and diet. We can say that we need to focus on macros either we are going to lose weight or build muscles.

But most of the people still don’t clear about the macros and the elements considered as macronutrients.

So, we are going to share the basics of these elements, you can have a look and maintain a healthy diet.


If we elaborate the answer in the simplest sentence then we can say that proteins are made up of amino acids and meat is the biggest source of proteins.

There are many more things that are high in proteins so, you can add those things to your diet as they are really helpful for your muscle gain.

Proteins are really important for

  • Cell’s working
  • Regulation of the body
  • Body organs 
  • Body tissues
  • The functionality of the body

As it is cleared that having macronutrients in your diet is compulsory because it can help in the overall functionality of the body.


Carbohydrates refer to the food which turns into the glucose from which our body takes energy so, it is really important.

The reason for mentioning the term “important” is to let you realize that without having these things, we cannot maintain a healthy lifestyle.

There are various food items like soft drinks, fresh juices, and certain solid foods.

We can say that sugar, starch, and fibers are considered carbohydrates and this is something needed to prepare a healthy diet.

Carbohydrates are important for the following body organs.

  • Kidneys
  • Brain
  • Heart muscles
  • Central nervous system

It is quite clear that having carbs in your diet is very important and it can be very helpful for the central parts of your body.


Some people think that they need to avoid fats for building muscles and losing weight but it is not true at all.

Our body needs many nutrients either is related to muscle gain or for any term related to weight and body.

It is not wrong to say that fats are the sources of making fatty acids that are needed by our body and a body cannot make them on its own.

We have some minerals and vitamins which are not easily absorbable and we need fatty acids to absorb them.

These vitamins are

  • Vitamin A
  • Vitamin D
  • Vitamin E

But keep one thing in mind that there are two types of fats; one is bad and the other is considered as the good fats.

Good fats can be beneficial in many aspects.

  • Prevent the heart diseases
  • Lower LDL and increase HDL
  • Maintain rhythm of the heart
  • Controls blood pressure

Percentage of macronutrients for a healthy body

Surely, you are now clear about macronutrients and why are they important but one thing more we need to keep in mind.

There is some percentage of these nutrients needed for a healthy body and we have mentioned this percentage below.

  • 40% protein
  • 30% fats
  • 30% carbohydrates

We have concluded this percentage and presented this guide according to the professional trainers and some best dieticians.


Losing weight or building muscle can be easy as long as you are known about everything related to a body either it is something major or minimal.

And the good thing is, all you need is, to maintain your diet according to this guide and you are all set to maintain a healthy lifestyle.

We have shared all of the necessary information about macronutrients and it can be pretty cleared that how can we calculate the macros for a healthy body.

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