1. What is the Macro Calculator for Recomposition?

The Macro Calculator for Recomposition provides precise macronutrient targets to support simultaneous fat loss and muscle gain. It calculates protein, fat, and carbohydrate needs based on your weight and calorie intake.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie intake in kcal
• Protein — 2.2g per kg of body weight
• Fat — 25% of total calories
• Carbohydrates — Remaining calories after protein and fat

Explanation: This approach prioritizes protein for muscle preservation, includes adequate fat for hormone production, and uses carbohydrates to fill remaining energy needs.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is crucial for body recomposition, ensuring you lose fat while maintaining or building muscle mass.

4. Using the Calculator

Tips: Enter your current weight in kg and your target daily calorie intake. The calculator will provide precise macronutrient targets.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount supports muscle protein synthesis during calorie deficit while preventing muscle loss.

Q2: Is 25% fat optimal?
A: 25% provides essential fatty acids for hormone production while leaving room for adequate protein and carbs.

Q3: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 2kg or you adjust your calorie intake.

Q4: What if my carbs seem low?
A: You can adjust fat percentage downward (minimum 20%) to allow for more carbs if needed.

Q5: Can I use this for bulking or cutting?
A: Yes, the same ratios apply, though total calories will differ between phases.