1. What Are Macronutrients?

Macronutrients (macros) are the three main nutrients that provide energy: proteins, fats, and carbohydrates. Tracking macros can be more effective for weight loss than just counting calories, as it ensures proper nutrient balance.

2. How Macros Help With Weight Loss

This calculator provides a protein-focused approach that helps preserve muscle mass while losing fat. The formula emphasizes:

• High protein intake (2g per kg of body weight) to maintain muscle
• Moderate fat intake (30% of calories) for hormone health
• Remaining calories from carbohydrates for energy

3. Understanding the Calculations

The calculator uses these formulas:

Where:

• Protein provides 4 calories per gram
• Fat provides 9 calories per gram
• Carbohydrates provide 4 calories per gram

4. Using the Calculator

Instructions: Enter your weight in kilograms and your target daily calorie intake. The calculator will show your recommended daily macros for effective weight loss while maintaining muscle mass.

5. Frequently Asked Questions (FAQ)

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

Q2: Can I adjust the fat percentage?
A: The 30% fat is a starting point. Some prefer slightly higher fat (up to 35%) and lower carbs.

Q3: What if my carbs seem very low?
A: At lower calorie levels, carbs will decrease. Focus on nutrient-dense carb sources like vegetables.

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 2kg or your calorie target changes.

Q5: Is this suitable for everyone?
A: Those with medical conditions should consult a doctor. Very active individuals may need more carbs.