1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fats, and carbohydrates. Tracking macros can help with weight management, muscle building, and overall nutrition.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie intake
• Protein calculation — 2.0g per kg of body weight
• Fat calculation — 30% of total calories (9 calories per gram of fat)
• Carbohydrate calculation — Remaining calories after protein and fat

Explanation: This provides a balanced macronutrient distribution with adequate protein for muscle maintenance, moderate fat, and the remainder as carbohydrates.

3. Importance of Macro Tracking

Details: Tracking macros helps ensure you're getting the right balance of nutrients for your goals, whether it's weight loss, muscle gain, or maintenance.

4. Using the Calculator

Tips: Enter your weight in kg and your daily calorie target. The calculator will show your recommended protein, fat, and carbohydrate intake in grams.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0g protein per kg?
A: This is a common recommendation for active individuals looking to maintain or build muscle mass.

Q2: Why 30% calories from fat?
A: This provides essential fatty acids while leaving room for adequate carbohydrates.

Q3: Can I adjust these ratios?
A: Yes, these are general guidelines. Some people may prefer higher fat/lower carb or vice versa.

Q4: How accurate is this calculation?
A: It provides a good starting point, but individual needs may vary based on activity level and goals.

Q5: Should I track macros every day?
A: Regular tracking can be helpful, especially when starting, but don't obsess over perfect numbers every day.