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Macro Distribution:
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This calculator helps determine the optimal macronutrient distribution (40% protein, 40% carbohydrates, 20% fat) for individuals looking to lose fat while building muscle. This balanced approach supports muscle growth while creating a caloric deficit for fat loss.
The calculator uses the following distribution formula:
Where:
Explanation: This distribution provides adequate protein for muscle synthesis, sufficient carbohydrates for energy during workouts, and essential fats for hormone production and overall health.
Details: Proper macro distribution is crucial for body recomposition goals. The 40/40/20 ratio supports muscle preservation during fat loss, provides energy for training, and maintains metabolic health.
Tips: Enter your total daily calorie target. The calculator will automatically compute the appropriate grams of protein, carbohydrates, and fat needed to achieve the 40/40/20 distribution.
Q1: Why 40% protein for fat loss and muscle building?
A: Higher protein intake supports muscle protein synthesis, increases satiety, and has a higher thermic effect, making it ideal for body recomposition.
Q2: Can I adjust these ratios?
A: While 40/40/20 works well for many, 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 create a moderate deficit (300-500 calories) for fat loss while maintaining training intensity.
Q4: Is this suitable for vegetarians/vegans?
A: Yes, though plant-based athletes may need to pay extra attention to complete protein sources and may benefit from slightly higher protein intake.
Q5: How often should I recalculate my macros?
A: Reassess every 4-6 weeks or after significant weight changes (5-10 lbs) to ensure optimal progress.