I was wondering if anyone has resources on how to calculate what macros you should be getting to promote overall health and immunity. Everything I’ve tried to look up just leads me to places trying to tell me how to lose weight, which I don’t need to do. I’m very new to nutrition though, and I don’t know what apps like Chronometer base their macro recommendations on, and how/if I should be personalizing my goals.
>I was wondering if anyone has resources on how to calculate what macros you should be getting to promote overall health and immunity.
No, because overall health and immunity are not detrmined by one’s macro ratio. Learn basic nutrition.
You would first need to find your caloric intake. You can do this by starting with TDEE (total Dailey energy expenditure) which you can find on some calculators online. Then depending on how active your are there will be an activity factor. That will give you how many calories for maintaining weight. Add more cals if you want to gain, subtract is you want to lose. Based on the dietary reference intake the recommendation is 45-65% of total cals in carbohydrates. 10-35% of total cals in protein. And 20-30% total cals from fat. If you do more strength training you want to increase protein to the higher end of the range.
Remember 1g of carb or protein = 4 calories 1g of fat = 9 calories
Hope this helps