1. What is This Calculator For?

This calculator helps determine your daily calorie intake and macronutrient distribution for weight loss based on your Total Daily Energy Expenditure (TDEE), desired calorie deficit, and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( Deficit \) — Desired daily calorie deficit (kcal/day)
• \( Weight \) — Body weight in kilograms
• Protein calculated at 2.0g per kg of body weight
• Fat set at 30% of total calories
• Remaining calories allocated to carbohydrates

3. Importance of Macro Calculation

Details: Proper macronutrient distribution helps preserve muscle mass during weight loss while ensuring adequate energy and nutrient intake for optimal health and performance.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown), desired daily calorie deficit (typically 300-500 kcal/day for moderate weight loss), and current weight in kg. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0g protein per kg?
A: This amount helps preserve lean mass during weight loss. Athletes may need slightly more (2.2-2.4g/kg).

Q2: Is 30% fat appropriate for everyone?
A: This is a general recommendation. Some may prefer higher fat (keto) or lower fat (high-carb) approaches.

Q3: How do I know my TDEE?
A: Use a TDEE calculator or track intake/weight changes for 2-4 weeks to estimate.

Q4: What's a safe calorie deficit?
A: 300-500 kcal/day for moderate loss (0.5-1 lb/week). Avoid deficits >1000 kcal/day without supervision.

Q5: Should I adjust macros as I lose weight?
A: Yes, recalculate periodically (every 2-5 kg lost) as your TDEE and protein needs change.