1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fat, and carbohydrates. Tracking macros can help with weight loss by ensuring proper nutrient balance while maintaining a calorie deficit.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• Protein is calculated based on body weight (2g per kg)
• Fat is set at 30% of total calories
• Carbohydrates make up the remaining calories
• Protein and carbs provide 4 kcal/g, fat provides 9 kcal/g

3. Importance of Macro Calculation

Details: Proper macro distribution helps preserve muscle mass while losing fat, maintains energy levels, and supports metabolic health during weight loss.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight in kg. The calculator will distribute your calories between protein, fat, and carbohydrates for optimal weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 2g protein per kg of weight?
A: This amount helps preserve muscle mass during calorie restriction, which is important for maintaining metabolism.

Q2: Can I adjust the fat percentage?
A: The standard 30% works for most people, but you can adjust slightly based on personal preference (20-35% range).

Q3: What if my carbs seem very low?
A: At very low calorie levels, carbs may need to be reduced. Focus on nutrient-dense carb sources like vegetables.

Q4: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg).

Q5: Should I track exact macros every day?
A: While precise tracking can be helpful, being within 5-10g of each macro is generally sufficient for results.