Care for yourself the way you care for others.

As nurses and healthcare workers, we’re experts at caring for others but often, we neglect the basics of caring for ourselves. One of the biggest mistakes? Not getting enough protein or understanding how our food really fuels us.

That’s why we built the Healthcare Strong Macro Calculator. This free tool shows you not just how many calories you should eat each day, but also how those calories break down into the macronutrients your body needs: protein, carbs, and fats.

What Are Macros?

“Macros” is short for macronutrients. These are the three nutrients your body needs in large amounts every day:

• Protein → repairs and builds muscle, supports immunity, keeps you full.

• Carbohydrates → your body’s main fuel for energy, especially on busy shifts.

• Fats → important for hormones, brain health, and recovery.

Every bite you eat has some mix of protein, carbs, and fats. Together, they add up to calories.

What Are Calories?

Think of calories as your body’s daily energy budget. Calories measure the energy you get from food. But calories don’t exist on their own, they come from macros:

• 1 gram of protein = 4 calories

• 1 gram of carbohydrate = 4 calories

• 1 gram of fat = 9 calories

So if your daily goal is 2,000 calories, those calories are made up of protein, carbs, and fats, not just one thing.

Example Breakdown

Let’s say your macro split is:

• 30% protein

• 35% carbs

• 35% fat

Here’s how that looks in calories and grams on a 2,000-calorie day:

So your calories tell you how much energy you need, but your macros tell your body what to do with that energy, how much to use for muscles, hormones, brain function, recovery, and stable energy throughout the day.

Why Do We Need Macros and Calories?

• Calories tell you how much to eat.

• Macros tell you what to eat.

You can hit your calorie goal and still feel fatigued, hungry, or struggling to lose weight if your macros are off. Balanced macros = better energy, metabolism, body composition, and confidence.

How the Healthcare Strong Macro Calculator Helps

Our free calculator makes it simple:

1. Enter your weight, activity level, and goal.

2. Instantly see your daily calorie target.

3. Get a clear breakdown of how many grams of protein, carbs, and fats make up those calories.

👉 Use the Free Macro Calculator Now

Why Protein Is the #1 Macro Nurses Miss

Busy shifts, vending machine snacks, and skipped meals make it hard to hit protein goals.

But protein is the most important macro for nurses because it:

• Supports muscle and strength for long shifts

• Keeps you full and reduces cravings

• Improves body composition

• Supports immune and hormone health

💡 Even hitting your baseline protein goal daily can change your energy, mood, and progress.

Take the First Step Toward Feeling Stronger

✅ Know your calories.

✅ Balance your macros.

✅ Fuel your body with enough protein.

Want This to Be Easy?

The Healthcare Strong App was built by healthcare workers for healthcare workers to help you feel strong even with a busy schedule and long shifts.

If you're looking for a simple all-in-one wellness app that includes:

• Shift friendly custom meal plans

• Fitness that works for a healthcare schedule

• Stress + mindset support

• Daily habit accountability

👉 Start your free 7-day trial of the Healthcare Strong App:

[Download the Healthcare Strong App]