1. What Is This Calculator?

The Calorie And Macro Calculator For Weight Loss helps determine your daily calorie intake and macronutrient distribution for effective weight loss while maintaining muscle mass.

2. How The Calculation Works

The calculator uses these formulas:

Where:

• TDEE — Total Daily Energy Expenditure (your maintenance calories)
• Weight — Your current body weight in kilograms
• 500 kcal — Standard deficit for ~0.5kg/week weight loss
• 2.0 g/kg — Protein recommendation for weight loss
• 30% — Percentage of calories from fat

3. Importance Of Macros For Weight Loss

Details: Proper macronutrient distribution helps preserve muscle mass during weight loss, maintains energy levels, and supports metabolic health.

4. How To Use This Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and current weight in kg. The results show your daily calorie target and macronutrient breakdown.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories from TDEE?
A: This creates a moderate deficit for steady weight loss (~0.5kg/week) that's sustainable and minimizes muscle loss.

Q2: Why 2g protein per kg of body weight?
A: Higher protein intake helps preserve lean mass during calorie restriction and increases satiety.

Q3: Can I adjust these ratios?
A: Yes, some prefer lower carbs/higher fat or vice versa. These are evidence-based starting points.

Q4: How often should I recalculate?
A: Reassess every 4-6 weeks or after significant weight change (>5kg).

Q5: What if I'm not losing weight?
A: Double-check your TDEE estimate, track intake accurately, and consider adjusting your deficit if needed.