1. What Are Macros For Weight Loss?

This calculator provides quick macronutrient calculations for weight loss based on your weight and daily calorie target. The formula emphasizes higher protein intake (2g per kg of body weight) and moderate fat intake (30% of calories).

2. How Does The Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target
• Protein — 2.0 g per kg of body weight
• Fat — 30% of total calories (9 calories per gram)
• Carbs — Remaining calories after protein and fat (4 calories per gram)

Explanation: This approach prioritizes protein for muscle preservation during weight loss while maintaining balanced fat and carbohydrate intake.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution helps maintain muscle mass, control hunger, and ensure nutritional adequacy during calorie restriction.

4. Using The Calculator

Tips: Enter your current weight in kg and your daily calorie target. For weight loss, typical calorie targets are 500-1000 kcal below maintenance.

5. Frequently Asked Questions (FAQ)

Q1: Why 2g protein per kg of weight?
A: Higher protein intake helps preserve muscle mass during weight loss and increases satiety.

Q2: Can I adjust the fat percentage?
A: This calculator uses 30% as standard, but you can manually recalculate with different percentages if needed.

Q3: What if my carbs seem very low?
A: At very low calorie levels, carbs may need adjustment. Never go below 50g carbs for basic metabolic functions.

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

Q5: Are these macros suitable for everyone?
A: While generally safe, individuals with specific medical conditions should consult a dietitian.