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 loss by ensuring proper nutrient balance while maintaining a calorie deficit.

2. How Does This Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target
• Protein provides 4 kcal/g
• Fat provides 9 kcal/g
• Carbohydrates provide 4 kcal/g

Explanation: The formula calculates higher protein intake (1.8g/kg) to preserve muscle mass during weight loss, allocates 30% of calories to fat, and fills the remaining calories with carbohydrates.

3. Importance of Macro Tracking

Details: Proper macro balance helps maintain muscle mass while losing fat, controls hunger, and provides adequate energy for daily activities and exercise.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight. For best results, use a calorie target that creates a moderate deficit (typically 300-500 kcal below maintenance).

5. Frequently Asked Questions (FAQ)

Q1: Why 1.8g protein per kg?
A: This higher protein intake helps preserve lean muscle mass during weight loss and increases satiety.

Q2: Can I adjust these ratios?
A: Yes, some may prefer lower carbs/higher fat or vice versa. These ratios provide a balanced starting point.

Q3: Is this only for women?
A: While designed for women, men can use similar calculations with potentially higher protein needs (2.0-2.2g/kg).

Q4: How important is precision?
A: Aim to be within ±5g of targets. Occasional deviations won't significantly impact results.

Q5: Should I track macros forever?
A: No, tracking is educational. After learning portion sizes, many transition to more intuitive eating.