1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fats, and carbohydrates. Counting macros is an effective approach for weight loss as it focuses on nutrient balance rather than just calorie counting.

2. How Macro Calculation Works

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target for weight loss
• Protein calculated at 2.0g per kg of body weight
• Fat set at 30% of total calories (9 calories per gram)
• Remaining calories allocated to carbohydrates (4 calories per gram)

3. Importance of Macro Counting

Details: Proper macro distribution helps preserve muscle mass while losing fat, maintains energy levels, and ensures proper nutrient intake during calorie restriction.

4. Using the Calculator

Tips: Enter your current weight in kg and your daily calorie target for weight loss (typically 300-500 kcal below maintenance). The calculator will distribute these calories optimally between protein, fats, and carbs.

5. Frequently Asked Questions (FAQ)

Q1: Why 2g protein per kg of body weight?
A: This amount helps preserve lean muscle mass during weight loss, which is crucial for maintaining metabolism.

Q2: Can I adjust these ratios?
A: Yes, some prefer higher fat/lower carb or vice versa. The 30% fat is a moderate starting point.

Q3: What if my carbs come out very low?
A: You may need to increase calories slightly or accept lower carbs if prioritizing fat loss.

Q4: How accurate does tracking need to be?
A: Aim for ±5g accuracy, especially with protein. Don't stress over small variances.

Q5: Should everyone use these exact ratios?
A: Individuals with special dietary needs or medical conditions should consult a nutrition professional.