1. What Are Macronutrients?

Macronutrients (protein, fat, and carbohydrates) are the nutrients that provide calories and energy. This calculator helps determine the optimal balance of these macros for weight loss or muscle gain based on your daily calorie intake and body weight.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( Protein \) — Calculated based on body weight (2.2g per kg)
• \( Fat \) — Set to 25% of total calories (9 calories per gram)
• \( Carbs \) — Remaining calories after accounting for protein and fat (4 calories per gram)

Explanation: This approach prioritizes protein intake for muscle preservation, includes adequate healthy fats, and uses carbohydrates to fill the remaining calorie needs.

3. Importance of Macro Tracking

Details: Tracking macronutrients helps ensure you're getting the right balance of nutrients for your fitness goals, whether it's fat loss, muscle gain, or maintenance.

4. Using the Calculator

Tips: Enter your daily calorie target and current weight in kilograms. The calculator will provide your recommended protein, fat, and carbohydrate intake in grams.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g of protein per kg?
A: This amount supports muscle protein synthesis and preservation during weight loss or muscle gain phases.

Q2: Can I adjust the fat percentage?
A: The calculator uses 25% of calories from fat as a standard, but you can manually adjust this if needed.

Q3: What if my carbs come out negative?
A: This means your calorie intake is too low for the recommended protein and fat amounts. Consider increasing calories.

Q4: Is this suitable for ketogenic diets?
A: No, this calculator produces a balanced macro split. For keto, you would need much higher fat and lower carb ratios.

Q5: How often should I recalculate my macros?
A: Recalculate whenever your weight changes significantly (2-3 kg) or when changing your calorie target.