1. What Are Macronutrients?

Macronutrients (protein, fat, and carbohydrates) are the nutrients that provide calories and energy for the body. Proper macronutrient balance is essential for weight loss, muscle gain, and overall health.

2. How Does the Calculator Work?

The calculator uses standard formulas for macronutrient distribution:

Where:

• \( weight \) — Body weight in kilograms
• \( TDEE \) — Total Daily Energy Expenditure in kcal/day
• Protein provides 4 kcal/g
• Fat provides 9 kcal/g
• Carbohydrates provide 4 kcal/g

Explanation: The formula provides a balanced distribution with high protein (2.2g/kg) for muscle preservation/gain, moderate fat (25% of calories), and the remaining calories from carbohydrates.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution helps maintain muscle mass during weight loss, provides energy for workouts, and supports metabolic health. The 2.2g/kg protein recommendation is ideal for muscle gain or preservation.

4. Using the Calculator

Tips: Enter your current weight in kg and your calculated TDEE. For weight loss, use a TDEE minus your desired calorie deficit (typically 300-500 kcal/day).

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g/kg of protein?
A: This amount has been shown in research to maximize muscle protein synthesis and support muscle gain or preservation during weight loss.

Q2: Can I adjust the fat percentage?
A: Yes, the 25% is a starting point. Some prefer higher fat (30-35%) and lower carbs, especially on low-carb diets.

Q3: How do I calculate my TDEE?
A: Use an online TDEE calculator that considers your age, gender, weight, height, and activity level.

Q4: Are these macros suitable for everyone?
A: While generally effective, individuals with specific health conditions or dietary needs may require adjustments.

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