1. What Is Macro Calculation?

Macro calculation determines the optimal distribution of proteins, carbohydrates, and fats in your diet based on your personal metrics and health goals. Proper macronutrient balance is essential for achieving fitness objectives, whether it's weight loss, maintenance, or muscle gain.

2. How The Calculator Works

The calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), then applies an activity multiplier to calculate your Total Daily Energy Expenditure (TDEE). Finally, it adjusts for your specific goal and calculates macronutrient distribution using a balanced 40/30/30 ratio (protein/carbs/fat).

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution supports muscle preservation during weight loss, provides energy for daily activities, and ensures adequate nutrient intake for overall health. Each macronutrient serves specific functions in the body, and balancing them correctly is key to achieving your fitness goals.

4. Using The Calculator

Tips: For accurate results, provide your current age, height, weight, and honestly assess your activity level. Select your primary goal to receive personalized macro recommendations tailored to your objectives.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through daily activities and exercise.

Q2: Why 40/30/30 macro ratio?
A: This balanced ratio provides adequate protein for muscle maintenance, sufficient carbohydrates for energy, and healthy fats for hormone production and absorption of fat-soluble vitamins.

Q3: Should I track my macros every day?
A: While consistent tracking can be helpful, especially when starting, many people find success with mindful eating once they understand proper portion sizes and macronutrient balance.

Q4: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±4-5 kg) to ensure your macro targets align with your current body composition.

Q5: Are these recommendations suitable for everyone?
A: While this calculator provides general recommendations, individuals with specific medical conditions or elite athletes may require personalized adjustments from a nutrition professional.