1. What Is The Macro Calculator?

The Macro Calculator helps determine optimal macronutrient distribution for individuals looking to lose fat while gaining muscle. It uses a scientifically balanced ratio of 40% protein, 40% carbohydrates, and 20% fat of total daily calories.

2. How Does The Calculator Work?

The calculator uses the following distribution formula:

Conversion to Grams:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

3. Importance of Macro Distribution

Details: Proper macro distribution is essential for muscle preservation during fat loss, sustained energy levels, hormonal balance, and optimal recovery from workouts.

4. Using The Calculator

Tips: Enter your total daily calorie target. The calculator will automatically distribute your macros according to the optimal 40/40/20 ratio for body recomposition goals.

5. Frequently Asked Questions (FAQ)

Q1: Why 40% protein for body recomposition?
A: Higher protein intake helps preserve lean muscle mass during calorie deficit while supporting muscle protein synthesis.

Q2: Can I adjust these ratios?
A: While 40/40/20 works well for most, individual needs may vary based on activity level, metabolism, and personal preferences.

Q3: How do I determine my total calorie needs?
A: Use a TDEE calculator to estimate your maintenance calories, then adjust based on your goals (deficit for fat loss, surplus for muscle gain).

Q4: Is this ratio suitable for everyone?
A: This ratio is specifically designed for body recomposition. Those with different goals (endurance training, weight maintenance) may require different distributions.

Q5: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±5-10 lbs) to ensure optimal progress.