1. What is Macro Counting?

Macro counting is tracking macronutrients (protein, fat, and carbohydrates) to optimize nutrition for weight loss and body composition. This calculator provides recommended macronutrient distribution specifically for women aiming for weight loss.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target for weight loss
• Protein at 1.8g per kg of body weight
• Fat at 30% of total calories
• Remaining calories allocated to carbohydrates

Explanation: This approach prioritizes protein for muscle preservation during weight loss, includes adequate healthy fats, and adjusts carbohydrates based on remaining calories.

3. Importance of Macro Counting

Details: Proper macronutrient distribution helps maintain muscle mass while losing fat, regulates hunger and energy levels, and ensures adequate nutrient intake during calorie restriction.

4. Using the Calculator

Tips: Enter your current weight in kg and your daily calorie target for weight loss (typically 300-500 kcal below maintenance). All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.8g protein per kg?
A: This amount helps preserve lean muscle mass during weight loss, which is crucial for maintaining metabolism and achieving a toned appearance.

Q2: Is 30% fat too low?
A: 30% is a moderate fat intake that allows for sufficient essential fatty acids while leaving room for adequate protein and carbohydrates.

Q3: What if my carbs seem very low?
A: If carbohydrates calculate to less than 100g/day, you may want to slightly reduce protein to 1.6g/kg or fat to 25% to allow more carbs.

Q4: Should I adjust these for exercise?
A: Active women may increase protein to 2.0-2.2g/kg on training days and allocate slightly more calories to carbs around workouts.

Q5: How often should I recalculate?
A: Recalculate whenever your weight changes by more than 5kg or you adjust your calorie target significantly.