Daily Calorie And Macro Calculator

Macro Calculation Formulas:

\[ \text{Calories} = \text{TDEE} - \text{deficit} \] \[ \text{Protein (g)} = 2.2 \times \text{weight} \] \[ \text{Fat (g)} = 0.3 \times \text{calories} \div 9 \] \[ \text{Carbs (g)} = (\text{calories} - (\text{protein} \times 4) - (\text{fat} \times 9)) \div 4 \]

Daily Calories:

Protein:

Fat:

Carbohydrates:

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1. What is Daily Calorie And Macro Calculator?

The Daily Calorie And Macro Calculator helps determine your optimal daily calorie intake and macronutrient distribution based on your Total Daily Energy Expenditure (TDEE), desired calorie deficit, and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( \text{TDEE} \) — Total Daily Energy Expenditure (kcal/day)
\( \text{deficit} \) — Desired calorie deficit (kcal/day)
\( \text{weight} \) — Body weight in kilograms
2.2 — Protein multiplier (g per kg of body weight)
0.3 — Fat percentage of total calories
4 — Calories per gram of protein or carbs
9 — Calories per gram of fat

Explanation: The calculator first determines your target calories, then calculates protein based on body weight, fat as 30% of calories, and carbs to fill the remaining calories.

3. Importance of Macro Calculation

Details: Proper macro distribution is essential for achieving fitness goals, whether it's weight loss, muscle gain, or maintenance. Adequate protein supports muscle retention, while balanced fats and carbs provide energy.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately or use a TDEE calculator), desired daily deficit (typically 300-500 kcal for weight loss), and current weight in kg. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This is a common recommendation for active individuals looking to preserve or build muscle while in a calorie deficit.

Q2: Can I adjust the fat percentage?
A: The calculator uses 30% of calories from fat as a standard, but you can manually adjust this after seeing the results.

Q3: What if my carbs come out negative?
A: This suggests your deficit may be too large or your protein target too high. Consider a smaller deficit or adjusting your protein ratio.

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

Q5: Is this suitable for ketogenic diets?
A: For keto, you would typically want higher fat and lower carbs than this calculator provides by default.