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 management, muscle building, and overall health.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie intake in kcal
• Protein provides 4 kcal per gram
• Fat provides 9 kcal per gram
• Carbohydrates provide 4 kcal per gram

Explanation: The calculator first allocates protein and fat based on body weight, then calculates carbohydrates to fill the remaining calorie budget.

3. Importance of Macro Tracking

Details: Tracking macros ensures you're getting adequate protein for muscle maintenance, essential fats for hormone production, and sufficient carbohydrates for energy.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

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

Q2: Why 0.8g fat per kg of body weight?
A: This provides sufficient essential fatty acids while leaving room for carbohydrates.

Q3: What if my calculated carbs seem very low or high?
A: You can adjust the protein and fat ratios based on your preferences and goals.

Q4: Should I track macros exactly?
A: These are guidelines. Individual needs may vary based on activity level, goals, and metabolism.

Q5: How often should I recalculate my macros?
A: Recalculate whenever your weight changes significantly or your goals change.