1. What is Macros Calculation?

Macros calculation helps determine the optimal distribution of protein, carbohydrates, and fats in your diet to support weight loss and muscle toning. This calculator provides a balanced 30/40/30 ratio specifically designed for women's weight loss goals.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( Protein \) — 30% of total calories (4 calories per gram)
• \( Carbs \) — 40% of total calories (4 calories per gram)
• \( Fat \) — 30% of total calories (9 calories per gram)

Explanation: This ratio provides adequate protein for muscle preservation, sufficient carbs for energy, and healthy fats for hormone balance during weight loss.

3. Importance of Macros for Weight Loss

Details: Tracking macros ensures you're losing fat while preserving muscle mass, maintaining energy levels, and supporting metabolic health during calorie restriction.

4. Using the Calculator

Tips: Enter your target daily calorie intake. For best results, combine with strength training and adequate protein intake to maintain muscle while losing fat.

5. Frequently Asked Questions (FAQ)

Q1: Why this specific ratio for women?
A: The 30/40/30 ratio balances energy needs with muscle preservation, accounting for women's typically lower calorie needs compared to men.

Q2: How do I determine my calorie target?
A: Start with your maintenance calories (TDEE) and reduce by 300-500 calories for steady weight loss.

Q3: Should I adjust these ratios?
A: You may increase protein to 35% if doing intense strength training, but keep fats at least 25% for hormone health.

Q4: How accurate are these calculations?
A: They provide a good starting point, but individual needs may vary based on activity level, body composition, and metabolism.

Q5: How often should I recalculate?
A: Recalculate whenever you adjust your calorie target or if your weight loss plateaus for more than 2-3 weeks.