Andy Ripped Body Macro Calculator

Macro Calculation Formula:

\[ Protein_g = 1.6 \text{ to } 2.2 \times weight_{kg} \] \[ Fat_g = 0.4 \text{ to } 0.6 \times weight_{kg} \] \[ Carbs_g = \frac{remaining\ calories}{4} \]

Weight:

Daily Calories:

kcal

Protein Ratio:

Fat Ratio:

Protein:

Fat:

Carbohydrates:

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1. What is the Andy Ripped Body Macro Calculator?

The Andy Ripped Body Macro Calculator helps determine optimal macronutrient distribution based on your weight and calorie goals. It uses scientifically-backed ratios for protein and fat intake, then calculates carbohydrates to fill the remaining calories.

2. How Does the Calculator Work?

The calculator uses these formulas:

\[ Protein_g = 1.6 \text{ to } 2.2 \times weight_{kg} \] \[ Fat_g = 0.4 \text{ to } 0.6 \times weight_{kg} \] \[ Carbs_g = \frac{remaining\ calories}{4} \]

Where:

\( weight_{kg} \) — Body weight in kilograms
1.6-2.2 — Protein ratio range (g per kg of body weight)
0.4-0.6 — Fat ratio range (g per kg of body weight)
remaining calories — Total calories minus calories from protein and fat

Explanation: The calculator first determines protein and fat needs based on body weight, then allocates remaining calories to carbohydrates.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is crucial for muscle preservation, fat loss, and optimal performance. This calculator provides a balanced approach suitable for most fitness goals.

4. Using the Calculator

Tips: Enter your current weight in kg and daily calorie target. Select protein and fat ratios based on your preferences (higher protein for muscle building, higher fat for satiety).

5. Frequently Asked Questions (FAQ)

Q1: Which protein ratio should I choose?
A: Choose 2.2 g/kg if you're actively building muscle or in a calorie deficit to preserve muscle. 1.6 g/kg is sufficient for maintenance.

Q2: What if my carbs come out negative?
A: This means your calorie target is too low for the selected protein and fat ratios. Increase calories or reduce protein/fat amounts.

Q3: Are these ratios suitable for everyone?
A: These are general guidelines. Athletes or individuals with specific needs may require adjustments.

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 2-3 kg or when adjusting your calorie intake.

Q5: Can I use this for weight gain?
A: Yes, the calculator works for both weight loss and weight gain - just adjust your calorie input accordingly.