1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Calculating your ideal macro ratios is essential for weight loss while maintaining muscle mass.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( deficit \) — Caloric deficit for weight loss
• \( 0.35 \) — 35% of calories from protein
• \( 0.3 \) — 30% of calories from carbs
• \( 0.35 \) — 35% of calories from fat
• \( 4 \) — Calories per gram of protein/carbs
• \( 9 \) — Calories per gram of fat

Explanation: This balanced approach provides adequate protein for muscle retention while creating a caloric deficit for fat loss.

3. Importance of Macro Calculation

Details: Proper macro ratios ensure you lose fat while preserving muscle mass. The 35/30/35 split is ideal for most people aiming for body recomposition.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately if unknown) and desired daily deficit (typically 300-500 kcal for moderate weight loss). The calculator will show your daily macro targets.

5. Frequently Asked Questions (FAQ)

Q1: Why 35% protein?
A: Higher protein intake helps preserve muscle during weight loss and increases satiety. 35% is optimal for most people.

Q2: Can I adjust these ratios?
A: Yes, athletes may need more carbs, while keto diets would have higher fat. These are general recommendations.

Q3: How do I find my TDEE?
A: Use an online TDEE calculator or track your food intake and weight changes for 2-3 weeks.

Q4: What if I'm not losing weight?
A: Ensure you're tracking accurately and consider increasing your deficit slightly or adding activity.

Q5: Should I change macros on workout days?
A: You can increase carbs slightly on workout days and reduce on rest days, keeping protein consistent.