1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fats, and carbohydrates. Tracking your macros can help ensure you're getting the right balance of nutrients while maintaining a calorie deficit for weight loss.

2. How Macros Help With Weight Loss

Tracking macros provides a more nuanced approach than just counting calories. It helps:

• Preserve muscle mass while losing fat
• Maintain energy levels
• Control hunger and cravings
• Ensure proper nutrient intake

3. Understanding the Calculations

The calculator uses these formulas:

Where:

• Protein is calculated at 2.0g per kg of body weight
• Fat is set at 30% of total calories (9 calories per gram)
• Carbohydrates make up the remaining calories (4 calories per gram)

4. Using the Calculator

Tips: Enter your current weight in kg and your target daily calorie intake. The calculator will show your recommended daily macronutrient distribution for effective weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0g protein per kg?
A: This amount helps preserve muscle mass during weight loss, which is crucial for maintaining metabolism.

Q2: Can I adjust the macro ratios?
A: Yes, these are general guidelines. Some people do better with higher fat/lower carb or vice versa.

Q3: How accurate do I need to be?
A: Aim to be within 5-10g of each macro target. Don't stress over perfect accuracy.

Q4: Should I track every day?
A: Regular tracking helps build awareness, but occasional breaks are fine once you understand portion sizes.

Q5: What if I go over my macros?
A: Focus on weekly averages rather than daily perfection. Consistency over time matters most.