1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fat, and carbohydrates. Calculating your optimal macros helps with weight loss and muscle gain by ensuring proper nutrient balance.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( Protein_g \) — Protein in grams (2.2g per kg of body weight)
• \( Fat_g \) — Fat in grams (25% of total calories)
• \( Carbs_g \) — Carbohydrates in grams (remaining calories)
• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie intake

Explanation: The formula prioritizes protein for muscle maintenance, allocates 25% of calories to fat, and uses remaining calories for carbohydrates.

3. Importance of Macro Calculation

Details: Proper macro balance is essential for effective weight management, muscle preservation during weight loss, and optimal performance during muscle gain phases.

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 in grams per day.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount supports muscle maintenance during weight loss and provides adequate building blocks for muscle growth.

Q2: Why 25% calories from fat?
A: This ensures sufficient fat for hormone production while leaving room for carbohydrates to fuel workouts.

Q3: Can I adjust these ratios?
A: Yes, athletes may increase protein, while keto dieters would increase fat and decrease carbs.

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 5kg or your calorie target changes significantly.

Q5: Are these macros suitable for everyone?
A: These are general guidelines. Individuals with specific health conditions should consult a dietitian.