Macro Calorie Calculator For Weight Loss And Muscle Gain

Macro Calculation Formulas:

\[ Calories = TDEE \] \[ Protein_g = 2.2 \times weight \] \[ Fat_g = 0.25 \times calories \div 9 \] \[ Carbs_g = (calories - (protein_g \times 4) - (fat_g \times 9)) \div 4 \]

Calories:

Protein:

Fat:

Carbohydrates:

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1. What is Macro Calculation?

Macro calculation determines the optimal amounts of protein, fats, and carbohydrates you should consume daily based on your Total Daily Energy Expenditure (TDEE) and body weight. This is essential for both weight loss and muscle gain.

2. How Does the Calculator Work?

The calculator uses these formulas:

\[ Calories = TDEE \] \[ Protein_g = 2.2 \times weight \] \[ Fat_g = 0.25 \times calories \div 9 \] \[ Carbs_g = (calories - (protein_g \times 4) - (fat_g \times 9)) \div 4 \]

Where:

\( TDEE \) — Total Daily Energy Expenditure in kcal
\( weight \) — Body weight in kilograms
Protein at 2.2g per kg of body weight for muscle maintenance/growth
Fat at 25% of total calories
Remaining calories allocated to carbohydrates

3. Importance of Macro Tracking

Details: Proper macro distribution ensures adequate protein for muscle preservation, sufficient fats for hormone production, and appropriate carbs for energy and performance.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. For weight loss, use a TDEE minus 250-500 kcal; for muscle gain, use TDEE plus 250-500 kcal.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount supports muscle protein synthesis for those engaged in resistance training while allowing for adequate intake of other macros.

Q2: Can I adjust the fat percentage?
A: Yes, 20-30% of calories from fat is generally recommended. Lower may affect hormone levels, higher may limit carb intake.

Q3: What if my carbs seem very low?
A: At very low calorie levels, prioritize protein and fat needs first. Consider a smaller deficit if carbs go below 100g.

Q4: How often should I recalculate?
A: Recalculate every 2-4 weeks or with significant weight changes (±2-3kg).

Q5: Are these macros for cutting or bulking?
A: The formulas work for both - adjust your TDEE input based on your goal (deficit for cutting, surplus for bulking).