Macro And Calorie Calculator For Weight Loss And Muscle Gain

Macronutrient Calculation Formula:

\[ \begin{align*} \text{Calories} &= \text{TDEE} \\ \text{Protein (g)} &= 2.2 \times \text{weight (kg)} \\ \text{Fat (g)} &= 0.25 \times \text{calories} \div 9 \\ \text{Carbs (g)} &= (\text{calories} - (\text{protein} \times 4) - (\text{fat} \times 9)) \div 4 \end{align*} \]

Calories:

Protein:

Fat:

Carbohydrates:

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1. What is the Macro Calculator?

This calculator determines optimal macronutrient distribution for body recomposition (losing fat while gaining muscle) based on your Total Daily Energy Expenditure (TDEE) and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ \begin{align*} \text{Protein} &= 2.2 \times \text{weight (kg)} \\ \text{Fat} &= 0.25 \times \text{calories} \div 9 \\ \text{Carbs} &= (\text{calories} - (\text{protein} \times 4) - (\text{fat} \times 9)) \div 4 \end{align*} \]

Where:

Protein is set at 2.2g per kg of body weight for muscle preservation/growth
Fat is set at 25% of total calories
Carbohydrates make up the remaining calories

3. Importance of Macronutrient Calculation

Details: Proper macronutrient distribution is essential for body recomposition. Adequate protein preserves muscle mass during calorie deficit, while proper fat intake supports hormone production.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unknown) and current weight in kg. The calculator will provide your daily macronutrient targets.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount is optimal for muscle protein synthesis during both fat loss and muscle gain phases.

Q2: Can I adjust the fat percentage?
A: The 25% is a general recommendation. Some prefer higher fat (30%) or lower fat (20%) depending on preferences.

Q3: What if I'm very overweight?
A: For obese individuals, protein can be calculated based on lean mass or a lower multiplier (1.6-2.0g/kg).

Q4: How often should I recalculate?
A: Recalculate every 2-4 weeks or with significant weight changes (±5kg).

Q5: Should I hit these macros exactly?
A: Aim to be within ±5g daily. Consistency matters more than perfection.