Nutrient Calculator To Lose Weight

Weight Loss Macros Formula:

\[ \text{Calories} = \text{TDEE} - 500 \] \[ \text{Protein (g)} = 1.8 \times \text{weight} \] \[ \text{Carbs (g)} = 0.4 \times \text{calories} \div 4 \] \[ \text{Fat (g)} = 0.3 \times \text{calories} \div 9 \]

Daily Calories:

Protein:

Carbohydrates:

Fat:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is This Calculator For?

This calculator helps determine your optimal macronutrient distribution for healthy weight loss based on your Total Daily Energy Expenditure (TDEE) and body weight.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( weight \) — Body weight in kilograms
500 — Recommended daily calorie deficit for steady weight loss
1.8 — Recommended protein intake in grams per kg of body weight
0.4 — Percentage of calories from carbohydrates (40%)
0.3 — Percentage of calories from fat (30%)

3. Importance of Proper Macros

Details: Proper macronutrient distribution ensures you lose fat while preserving muscle mass, maintain energy levels, and support overall health during weight loss.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. The results provide a balanced macronutrient distribution for healthy weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit typically results in about 0.5kg (1lb) of weight loss per week, which is considered safe and sustainable.

Q2: Why 1.8g protein per kg?
A: Higher protein intake helps preserve muscle mass during calorie restriction and increases satiety.

Q3: Can I adjust these ratios?
A: Yes, some people do better with slightly different distributions, but these values provide a good starting point.

Q4: Should I track these exactly?
A: Aim to hit these numbers approximately - being within 5-10% is usually fine for weight loss.

Q5: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg).