1. What is This Calculator For?

This calculator determines your allowed daily calories based on your Total Daily Energy Expenditure (TDEE) and desired deficit, then calculates optimal macronutrient distribution for weight loss while preserving muscle mass.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (kcal)
• \( \text{deficit} \) — Desired calorie deficit (kcal)
• \( \text{weight} \) — Body weight (kg)
• Protein at 2.0g per kg of body weight
• Fat at 30% of total calories
• Remaining calories allocated to carbohydrates

Explanation: This approach prioritizes protein intake for muscle preservation while maintaining healthy fat intake and adjusting carbs to meet energy needs.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is crucial for effective fat loss while maintaining muscle mass, energy levels, and overall health during calorie restriction.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure), desired daily deficit (typically 300-500 kcal for moderate weight loss), and current weight in kg.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0g protein per kg?
A: This higher protein intake helps preserve lean muscle mass during calorie restriction and increases satiety.

Q2: Is 30% fat too low?
A: 30% of calories from fat meets minimum requirements for hormone production and nutrient absorption while allowing room for adequate protein and carbs.

Q3: What if my carbs seem very low?
A: With large deficits or low TDEE, carbs may be limited. You can adjust by slightly reducing protein (no less than 1.6g/kg) or fat (no less than 20% of calories).

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes by 2-3kg or your activity level changes significantly.

Q5: Can I use this for maintenance?
A: Yes, simply set your deficit to 0 to calculate maintenance macros.