1. What is Macronutrients Calculation?

This calculator determines the optimal distribution of protein, fat, and carbohydrates for weight loss based on your body weight and daily calorie intake. It follows a high-protein, moderate-fat, and lower-carbohydrate approach that supports 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 intake in kcal
• Protein — 2.0 g per kg of body weight
• Fat — 30% of total calories (9 kcal per gram)
• Carbohydrates — Remaining calories after protein and fat (4 kcal per gram)

Explanation: The calculation prioritizes protein intake for muscle preservation, allocates a moderate amount of fat for hormone production, and adjusts carbohydrates based on remaining calories.

3. Importance of Macronutrients for Weight Loss

Details: Proper macronutrient distribution is crucial for effective weight loss. Higher protein intake helps preserve lean muscle mass, fat provides satiety and supports hormone function, while controlled carbohydrates help manage calorie intake and insulin response.

4. Using the Calculator

Tips: Enter your current weight in kilograms and your target daily calorie intake. The calculator will provide specific gram amounts for each macronutrient to follow for optimal weight loss results.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0g of protein per kg of body weight?
A: This amount has been shown in research to maximize muscle protein synthesis and preservation during calorie restriction.

Q2: Can I adjust the fat percentage?
A: The calculator uses 30% as a standard moderate-fat approach. Those on low-carb diets might increase fat and decrease carbs further.

Q3: What if my carbs come out very low?
A: Very low carb results suggest either very low calorie intake or high body weight. Consider a moderate calorie deficit if carbs fall below 50g/day.

Q4: How should I distribute these macros through the day?
A: Spread protein evenly across meals, include fat with each meal, and time carbohydrates around workouts if exercising.

Q5: Should I recalculate as I lose weight?
A: Yes, recalculate your macros every 2-4 weeks or after significant weight changes (5+ kg) to maintain optimal ratios.