1. What Is This Calculator?

This calculator helps determine your daily calorie deficit and macronutrient distribution for effective weight loss while maintaining proper nutrition.

2. How The Calculation Works

The calculator uses these formulas:

Where:

• TDEE — Total Daily Energy Expenditure (your maintenance calories)
• Intake — Your planned daily calorie consumption
• Protein — Calculated at 30% of intake (4 kcal/g)
• Carbs — Calculated at 40% of intake (4 kcal/g)
• Fat — Calculated at 30% of intake (9 kcal/g)

Explanation: The 30/40/30 macro split provides balanced nutrition while creating a calorie deficit for weight loss.

3. Importance of Calorie Deficit

Details: A calorie deficit is essential for weight loss, while proper macronutrient distribution helps preserve muscle mass and maintain energy levels.

4. Using The Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and your target daily calorie intake. The calculator will show your expected deficit and recommended macros.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: Generally 300-500 kcal/day for moderate weight loss (0.5-1 lb/week), up to 1000 kcal/day for aggressive loss.

Q2: Why 30% protein?
A: Higher protein helps preserve muscle during weight loss and increases satiety.

Q3: Can I adjust the macro ratios?
A: Yes, some prefer higher fat/lower carb or vice versa based on personal preference and goals.

Q4: How accurate is this?
A: Results depend on accurate TDEE estimation and consistent tracking of intake.

Q5: Should I eat back exercise calories?
A: Only if your TDEE already includes your exercise. Otherwise, you may reduce your deficit.