1. What Is This Calculator?

This calculator determines your optimal calorie and macronutrient intake for weight loss based on your Total Daily Energy Expenditure (TDEE) and body weight. It follows scientifically-backed ratios for protein, fat, and carbohydrate distribution.

2. How The Calculation Works

The calculator uses these formulas:

Where:

• \( TDEE \) — Your total daily energy expenditure in kcal
• \( weight \) — Your body weight in kilograms
• 500 kcal — Standard daily deficit for gradual weight loss
• 2.0 g/kg — Recommended protein intake for weight loss
• 30% — Recommended fat percentage of total calories

3. Importance Of Macros For Weight Loss

Details: Proper macronutrient distribution helps preserve muscle mass while losing fat, maintains energy levels, and supports metabolic health during calorie restriction.

4. How To Use This Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories from TDEE?
A: A 500 kcal daily deficit creates about 0.5 kg (1 lb) of fat loss per week - a sustainable rate that minimizes muscle loss.

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

Q3: Can I adjust these ratios?
A: Yes, some prefer lower carbs/higher fat (keto) or higher carbs/lower fat. These defaults work well for most people.

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

Q5: What if I'm not losing weight?
A: Double-check your TDEE is accurate, track intake precisely, and consider adding activity if progress stalls.