1. What is the Macro Calculator?

This calculator determines your optimal daily macronutrient distribution (protein, fat, and carbohydrates) for weight loss based on your total calorie intake and body weight.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( Protein \) — Calculated based on body weight (2g per kg)
• \( Fat \) — Set at 30% 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 during weight loss, includes adequate healthy fats, and adjusts carbohydrates to meet the remaining calorie needs.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for effective weight loss while maintaining muscle mass, energy levels, and overall health.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

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

Q2: Is 30% of calories from fat appropriate for everyone?
A: While this is a general guideline, individuals may adjust slightly based on personal preferences and health conditions.

Q3: What if my carbs seem very low?
A: The calculator prioritizes protein and fat needs first. If carbs are extremely low, you may need to slightly adjust your protein or fat ratios.

Q4: Should I track macros exactly?
A: These are guidelines. Small daily variations are normal and won't significantly impact results.

Q5: How often should I recalculate my macros?
A: Recalculate whenever your weight changes significantly (5+ kg) or your calorie target changes.