1. What is the Macro Nutrition Calculator?

The Macro Nutrition Calculator estimates optimal protein, fat, and carbohydrate intake for weight loss based on your body weight and daily calorie target. It follows evidence-based ratios for effective fat loss while preserving muscle mass.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie target in kcal
• Protein — Calculated at 2.0g per kg of body weight
• Fat — Set at 30% of total calories (9 kcal per gram)
• Carbs — Remaining calories after protein and fat allocation (4 kcal per gram)

Explanation: This approach prioritizes protein intake for muscle preservation, includes sufficient fat for hormone production, and adjusts carbohydrates based on remaining calories.

3. Importance of Macronutrient Calculation

Details: Proper macronutrient distribution is crucial for effective weight loss. Adequate protein prevents muscle loss, healthy fats support hormone function, and controlled carbohydrates help manage energy balance.

4. Using the Calculator

Tips: Enter your current weight in kilograms and your daily calorie target. For weight loss, a common approach is to subtract 500 kcal from your maintenance calories.

5. Frequently Asked Questions (FAQ)

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

Q2: Is 30% fat too low?
A: 30% is a minimum for hormone health. You can increase fat (and reduce carbs) if preferred.

Q3: What if my carbs are very low?
A: If carbs fall below 100g/day, consider reducing fat slightly to allow more carbs for energy.

Q4: Should I adjust these ratios?
A: These are starting points. Adjust based on energy levels, performance, and personal preference.

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