Calculate your macros


Carbohydrates have a reputation that is worse than they deserve, especially from a weight loss perspective.
Many diets advocate avoiding carbohydrates as much as possible for successful weight loss but this is wrong as there are both good and bad carbohydrates, and a healthy intake of carbohydrates is the best way for the body to get energy.

The body breaks down carbohydrates into glucose, or blood sugar, which is our main source of energy for both body and mind.
Carbohydrates are one of the three macronutrients we need to survive, the other two being fat and protein.

The number of carbohydrates in your diet or meal is not as important as its type.
For example, carbohydrates from fruit, nuts, whole grains, seeds and quinoa are much better than light bread, chips, pasta and snacks.

Unhealthy carbohydrates are those often found in processed and refined foods, these carbohydrates are quickly digested which leads to fluctuating blood sugar levels and can increase the risk of heart disease and weight gain.

Dietary fat

Fat has a bad reputation that is largely undeserved, partly because it is the macronutrient with the highest calorie content and some types of fat are not so good for us. But if you can focus on removing the bad fats from your diet and replacing them with unsaturated fats, it's an important part of a healthy diet.
There are three different types of fat, trans fat, saturated fat and unsaturated fat.

Trans fat

Should be avoided as much as possible as it is the worst type of fat for your health as it increases bad cholesterol and lowers good cholesterol. A diet high in trans fat also increases your risk of heart disease, stroke and your risk of developing type 2 diabetes.

Saturated fat

For decades, saturated fat has been painted as potentially dangerous to health, but in recent years some research has pointed to its inclusion in a healthy diet. However, as mentioned above, this topic is somewhat controversial and to be on the safe side, it may be wise to keep saturated fat intake down.

Unsaturated fat

Known as the good fat, it should be part of your diet to live a healthy life as it can reduce your risk of heart disease and lower your cholesterol, among other things. In addition, saturated fats play an important role in providing the body with energy and supporting cell growth.


How much protein do I need per day? what is my protein requirement for weight loss and weight gain? do I need more protein when I exercise? Are protein requirements different for men and women? These are questions the calculator can help you answer.

Protein is often called the building blocks of muscle, and is needed to build cells and to make enzymes and hormones, as well as for our immune system and antibodies. Protein also gives tissues structure and stability.

A protein-rich diet contains many different types of amino acids, eight of which are essential for us humans, and the fact that they are essential means that our bodies cannot make them on their own, so it is vital that we get them through our diet.

Protein is an important part of your diet and the Nordic Nutrition Recommendations (NNR 2012) recommend that 10-20% of the calories we eat should come from protein. This equates to at least 50-70 grams of protein per day.
However, this figure can be significantly affected by your life situation and activity level.

Physical activity makes you build more muscle, which increases protein turnover in muscles.
Very hard exercise, especially endurance sports and weight training, also leads to an increase in muscle breakdown and the resulting need for muscle "repair".
It is therefore particularly important to consume protein when exercising.