1. What Are Macros for Fat Loss?

Macronutrients (protein, fat, and carbohydrates) are the foundation of any nutrition plan. For fat loss, specific macro ratios help preserve muscle while creating a calorie deficit. This calculator provides optimal protein intake for muscle retention and balanced fat/carb distribution.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight\_kg \) — Body weight in kilograms
• \( calories \) — Daily calorie intake for fat loss
• Protein — 2.2g per kg of body weight (muscle preservation)
• Fat — 30% of total calories (hormone support)
• Carbs — Remaining calories after protein and fat allocation

Explanation: The formula prioritizes protein for muscle retention, allocates sufficient fat for hormonal health, and uses carbs to fill remaining calorie needs.

3. Importance of Macronutrient Balance

Details: Proper macro ratios help maintain muscle mass during fat loss, support metabolic rate, provide energy for workouts, and regulate hunger hormones.

4. Using the Calculator

Tips: Enter your current weight in kg and your target daily calorie intake for fat loss (typically 300-500 kcal below maintenance). The calculator will provide your optimal daily macros.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount helps preserve lean muscle mass during calorie restriction, which is crucial for maintaining metabolism.

Q2: Can I adjust the fat percentage?
A: While 30% is a good starting point, some prefer 25-35% depending on personal preference and energy needs.

Q3: What if my carbs seem very low?
A: At lower calorie intakes, carbs will naturally be reduced. Focus on nutrient-dense carb sources when possible.

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes by 2-3kg or your calorie target changes significantly.

Q5: Are these macros suitable for everyone?
A: While generally effective, individuals with specific medical conditions or athletes may need customized plans.