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Macro Calculation Formula:
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Macro calculation determines the optimal amounts of proteins, fats, and carbohydrates (macronutrients) you should consume based on your weight and calorie goals. This helps in meal planning for weight loss, maintenance, or muscle gain.
The calculator uses these formulas:
Where:
Explanation: The formula first calculates protein needs based on body weight, then allocates 30% of calories to fat, and assigns the remaining calories to carbohydrates.
Details: Tracking macros ensures you're getting the right balance of nutrients for your goals, whether it's weight loss, muscle gain, or athletic performance. Proper macro ratios can help optimize body composition and energy levels.
Tips: Enter your current weight in kilograms and your daily calorie target. The calculator will provide your recommended daily intake of proteins, fats, and carbohydrates.
Q1: Why 2.0g of protein per kg?
A: This is a general recommendation for active individuals. Those engaged in intense training may need up to 2.2-2.5g/kg, while sedentary individuals may need less.
Q2: Can I adjust the fat percentage?
A: The standard is 30%, but you can adjust between 20-35% depending on your preferences and dietary needs.
Q3: What if my carbs seem very low?
A: If your calorie target is low, carbs may be reduced. Athletes or active individuals may need higher carbs and can adjust protein to 1.6-1.8g/kg to allow more carb calories.
Q4: How accurate are these calculations?
A: They provide a good starting point, but individual needs may vary based on activity level, metabolism, and goals.
Q5: Should I track macros every day?
A: Consistent tracking is helpful initially to understand portion sizes, but you may transition to more intuitive eating once you're familiar with your needs.