1. What is Macro Calorie Calculation?

The Macro Calorie Calculator helps determine optimal macronutrient distribution for weight loss based on your Total Daily Energy Expenditure (TDEE), desired calorie deficit, and body weight. It follows evidence-based ratios for protein, fat, and carbohydrate intake.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

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

3. Importance of Macro Calculation

Details: Proper macronutrient distribution ensures adequate protein intake to preserve muscle mass during weight loss while maintaining appropriate fat and carbohydrate levels for energy and metabolic health.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0 g/kg protein?
A: This higher protein intake helps preserve lean mass during calorie restriction and increases satiety.

Q2: Can I adjust the fat percentage?
A: The calculator uses 30% of calories from fat as a standard balance, but individual needs may vary.

Q3: What if my carbs seem very low?
A: This may occur with large deficits. Consider a smaller deficit or adjusting your protein/fat ratios.

Q4: How accurate is this for very overweight individuals?
A: For BMI >30, protein may be calculated based on lean mass rather than total weight.

Q5: Should I track these macros exactly?
A: These are targets. ±10g variation is normal and won't significantly impact results.