1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fats, and carbohydrates. Proper macro balance is essential for effective fat loss while preserving muscle mass.

2. How Does This Calculator Work?

The calculator uses these formulas:

Where:

• Protein — 2.2g per kg of body weight for muscle preservation
• Fat — 25% of total calories (9 calories per gram)
• Carbs — Remaining calories after protein and fat allocation

Explanation: This approach prioritizes protein intake for muscle retention, sets a moderate fat intake, and uses carbs to fill remaining calories.

3. Importance of Macro Calculation

Details: Proper macro distribution ensures you lose fat while maintaining muscle mass, energy levels, and metabolic health during a calorie deficit.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount helps preserve lean muscle mass during calorie restriction, which is crucial for maintaining metabolism.

Q2: Is 25% calories from fat enough?
A: This is a minimum recommendation. You can increase fat intake if preferred, reducing carbs accordingly.

Q3: Can I adjust these ratios?
A: Yes, some prefer higher fat/lower carb or vice versa. The key is maintaining protein intake and total calorie deficit.

Q4: What if my carbs come out very low?
A: Consider a smaller calorie deficit or slightly reducing protein to 1.8-2.0g/kg if carbs become unsustainable.

Q5: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 5kg or you adjust your calorie target.