1. What is This Macro Calculator?

This calculator determines optimal macronutrient distribution for losing weight while gaining muscle. It calculates protein, fat, and carbohydrate needs based on your Total Daily Energy Expenditure (TDEE) and body weight.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• Protein — Set at 2.2g per kg of body weight for muscle preservation/growth
• Fat — Set at 25% of total calories (9 calories per gram)
• Carbs — Remaining calories after protein and fat allocation (4 calories per gram)

Explanation: This distribution prioritizes protein for muscle retention, adequate fat for hormone production, and adjusts carbs based on remaining energy needs.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for body recomposition (losing fat while gaining muscle). Adequate protein prevents muscle loss, fats support hormone function, and carbs provide energy for workouts.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unknown) and current weight in kg. For weight loss, consider using 80-90% of your TDEE as the input.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount is optimal for muscle protein synthesis while in a caloric deficit, helping preserve and potentially build muscle.

Q2: Is 25% calories from fat enough?
A: Yes, this is the minimum recommended for hormone health. You can increase fat (and reduce carbs) if preferred.

Q3: How should I adjust for weight loss?
A: Reduce your TDEE input by 10-20% (500 kcal deficit for ~0.5kg loss per week).

Q4: Should I change my macros on workout days?
A: You can increase carbs on workout days and reduce on rest days while keeping protein consistent.

Q5: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight change (>5kg).