1. What Are Macros for Weight Loss?

This calculator provides a balanced macronutrient distribution for weight loss (40% protein, 40% carbs, 20% fat). This ratio helps maintain muscle mass while promoting fat loss through calorie restriction.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• Calories — Your daily calorie target for weight loss
• 0.4 — 40% of calories allocated to protein and carbs
• 0.2 — 20% of calories allocated to fat
• 4 — Calories per gram of protein and carbs
• 9 — Calories per gram of fat

3. Importance of Macro Tracking

Details: Tracking macros ensures you're getting adequate protein to preserve muscle mass while maintaining an appropriate calorie deficit for fat loss. The 40/40/20 split is particularly effective for those engaging in regular exercise.

4. Using the Calculator

Tips: Enter your daily calorie target for weight loss (typically 300-500 calories below maintenance). The calculator will show your recommended protein, carb, and fat intake in grams.

5. Frequently Asked Questions (FAQ)

Q1: Why 40% protein for weight loss?
A: Higher protein intake helps preserve lean muscle mass during calorie restriction and increases satiety.

Q2: Can I adjust these ratios?
A: Yes, some prefer lower carbs (30%) and higher fat (30%). Adjust based on your preferences and how your body responds.

Q3: How do I determine my calorie target?
A: Calculate your TDEE (Total Daily Energy Expenditure) and subtract 300-500 calories for moderate weight loss.

Q4: Should I track exact grams every day?
A: While precise tracking can be helpful, being within 5-10 grams of each target is generally sufficient for results.

Q5: How often should I recalculate?
A: Recalculate whenever your weight changes significantly (5+ lbs) or your activity level changes substantially.