1. What is the Macros Calculator?

This calculator helps women determine their optimal macronutrient distribution for weight loss by calculating protein, carbohydrates, and fat based on their daily calorie intake.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( calories \) — Daily calorie intake (kcal/day)
• 0.35 — Protein and carbs percentage (35% each)
• 0.3 — Fat percentage (30%)
• 4 — Calories per gram of protein/carbs
• 9 — Calories per gram of fat

Explanation: This distribution provides a balanced approach to weight loss with adequate protein for muscle preservation, controlled carbs for energy, and healthy fats.

3. Importance of Macros Calculation

Details: Proper macronutrient distribution is crucial for effective weight loss while maintaining muscle mass, energy levels, and overall health.

4. Using the Calculator

Tips: Enter your daily calorie intake in kcal/day. The calculator will show your recommended protein, carbs, and fat in grams per day.

5. Frequently Asked Questions (FAQ)

Q1: Why this specific macro ratio?
A: The 35% protein, 35% carbs, 30% fat ratio is effective for women's weight loss by preserving muscle while creating a calorie deficit.

Q2: How do I determine my calorie needs?
A: Use a TDEE (Total Daily Energy Expenditure) calculator and subtract 300-500 calories for moderate weight loss.

Q3: Can I adjust these ratios?
A: Yes, some may prefer slightly higher protein or lower carbs, but this is a good starting point for most women.

Q4: What if I'm very active?
A: Active women may need to increase carb intake slightly to support energy needs while maintaining protein intake.

Q5: How precise should I be with these numbers?
A: Aim to be within 5-10 grams of each target. Consistency matters more than perfection.