1. What is the Macros Inc Method?

The Macros Inc method is a high-protein approach to calculating macronutrient needs for fat loss or muscle gain. It emphasizes protein intake based on lean body mass and adjusts carbs and fats according to activity levels and goals.

2. How Does the Calculator Work?

The calculator uses the Macros Inc formulas:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\_factor \) — Multiplier based on activity level
• \( deficit \) — Caloric deficit for weight loss
• \( LBM \) — Lean Body Mass (kg)

Explanation: The method first calculates total calories, then sets protein based on lean mass, and finally distributes remaining calories between fats and carbs.

3. Importance of Macro Calculation

Details: Proper macro distribution is crucial for body recomposition, ensuring adequate protein for muscle retention while creating an energy deficit for fat loss.

4. Using the Calculator

Tips: Enter your calculated BMR, select your activity level, set your desired deficit (typically 300-500 kcal/day for fat loss), and enter your lean body mass in kg.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg of LBM?
A: This amount supports muscle protein synthesis while in a caloric deficit, helping preserve lean mass during fat loss.

Q2: How do I calculate my BMR?
A: Use Mifflin-St Jeor or Katch-McArdle equations. Many online calculators can estimate this for you.

Q3: Why the 40/60 fat/carb split?
A: This provides adequate fats for hormone production while giving sufficient carbs for energy and performance.

Q4: Should I adjust these macros?
A: These are starting points. Individual response may vary based on preferences, activity type, and metabolic factors.

Q5: How often should I recalculate?
A: Reassess every 4-8 weeks or after significant weight change (±5kg) to adjust for metabolic adaptation.