1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fat. Calculating the right balance of macros is essential for effective weight loss while maintaining muscle mass.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• TDEE — Total Daily Energy Expenditure (your maintenance calories)
• Deficit — The calorie reduction for weight loss (typically 300-500 kcal/day)
• 0.3/0.4/0.3 — Standard macro ratios (30% protein, 40% carbs, 30% fat)
• 4 — Calories per gram of protein or carbs
• 9 — Calories per gram of fat

3. Importance of Macro Calculation

Details: Proper macro distribution ensures you lose fat while preserving muscle, maintain energy levels, and support metabolic health during weight loss.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and desired daily calorie deficit. The calculator will provide your daily macro targets for optimal weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 30/40/30 macro split?
A: This balanced ratio supports muscle retention (protein), energy needs (carbs), and hormone production (fat) during weight loss.

Q2: Can I adjust the macro ratios?
A: Yes, athletes may need more protein (up to 35%), while low-carb diets reduce carbs to 30% or less.

Q3: How much deficit should I use?
A: Typically 300-500 kcal/day for steady weight loss (0.5-1 lb/week). Don't exceed 20% of TDEE.

Q4: Should I track macros exactly?
A: Aim to be within 5-10g of targets. Consistency matters more than perfection.

Q5: When should I recalculate my macros?
A: Recalculate every 5-10 lbs lost or if your activity level changes significantly.