Calculate Calorie Deficit And Macros

Macros Calculation:

\[ \begin{align*} \text{Deficit} &= 500 \text{ kcal} \\ \text{Calories} &= \text{TDEE} - \text{Deficit} \\ \text{Protein (g)} &= 2.0 \times \text{weight (kg)} \\ \text{Fat (g)} &= 0.3 \times \text{Calories} / 9 \\ \text{Carbs (g)} &= (\text{Calories} - (\text{Protein} \times 4) - (\text{Fat} \times 9)) / 4 \\ \end{align*} \]

Calorie Target:

Protein:

Fat:

Carbohydrates:

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1. What is Calorie Deficit and Macros Calculation?

This calculator helps determine your daily calorie target for weight loss (500 kcal deficit from TDEE) and calculates the optimal macronutrient distribution (protein, fat, and carbohydrates) based on your weight and total daily energy expenditure.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

TDEE — Total Daily Energy Expenditure (kcal/day)
Weight — Body weight in kilograms
Protein — Calculated at 2.0 g per kg of body weight
Fat — Set to 30% of total calories (9 kcal per gram)
Carbs — Remaining calories after protein and fat allocation

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is essential for maintaining muscle mass while losing fat, ensuring adequate nutrition, and supporting exercise performance during weight loss.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unknown) and current weight in kg. The calculator will show your daily calorie target and macronutrient breakdown for a 500 kcal deficit.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: A 500 kcal daily deficit typically results in about 0.5 kg (1 lb) of fat loss per week, which is a sustainable rate.

Q2: Is 2g protein per kg necessary?
A: This amount helps preserve muscle mass during weight loss, especially for active individuals. Sedentary people might use 1.6-1.8g/kg.

Q3: Can I adjust the fat percentage?
A: Yes, 30% is a general recommendation. Some prefer higher fat (keto) or lower fat (high-carb) approaches.

Q4: What if my carbs come out negative?
A: This means your protein + fat allocation exceeds your calorie target. Reduce protein ratio or fat percentage.

Q5: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight change (±5 kg).