1. What is Macros Calculation?

Macros calculation determines the optimal distribution of proteins, fats, and carbohydrates in your diet to support weight loss while maintaining muscle mass and energy levels.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( calories \) — Daily calorie intake in kcal
• Protein — Calculated at 2.0g per kg of body weight
• Fat — Set at 30% of total calories (9 kcal per gram)
• Carbohydrates — Remaining calories after protein and fat

Explanation: This approach prioritizes protein intake to preserve muscle mass while creating a calorie deficit for weight loss.

3. Importance of Macros Calculation

Details: Proper macro distribution ensures you lose fat rather than muscle, maintain energy levels, and get adequate nutrients while in a calorie deficit.

4. Using the Calculator

Tips: Enter your current weight in kg and your target daily calorie intake. The calculator will show your recommended daily macros for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0g protein per kg of weight?
A: Higher protein intake helps preserve muscle mass during weight loss and increases satiety.

Q2: Is 30% fat too low?
A: 30% is a moderate fat intake that allows for sufficient carbs while ensuring essential fatty acid needs are met.

Q3: What if my carbs seem very low?
A: You may need to adjust your calorie intake or activity level. Very low carb diets aren't suitable for everyone.

Q4: Should I adjust these macros over time?
A: Yes, as you lose weight, recalculate your protein needs based on your new weight.

Q5: Are these macros suitable for athletes?
A: Athletes may need higher carb intake around workouts while maintaining the same protein targets.