1. What is the Macro Calculator?

The Macro Calculator helps determine optimal macronutrient distribution for losing fat and gaining muscle. It calculates protein, carbohydrate, and fat requirements based on your total daily calorie intake using a scientifically balanced ratio.

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 macronutrient distribution is essential for body recomposition - losing fat while preserving or building muscle mass. The 40/40/20 ratio provides adequate protein for muscle maintenance, carbohydrates for energy, and healthy fats for hormone production.

4. Using the Calculator

Tips: Enter your total daily calorie target. The calculator will automatically distribute your calories according to the optimal 40% protein, 40% carbohydrates, and 20% fat ratio for body recomposition.

5. Frequently Asked Questions (FAQ)

Q1: Why 40/40/20 ratio for body recomposition?
A: This ratio provides high protein for muscle preservation/growth, sufficient carbs for training energy, and essential fats for hormonal balance.

Q2: How do I determine my total calorie needs?
A: Use a TDEE calculator to estimate your maintenance calories, then create a modest deficit (200-500 calories) for fat loss while maintaining protein intake.

Q3: Should I adjust this ratio based on my training?
A: Endurance athletes may benefit from slightly higher carbs, while those focusing on heavy strength training might prefer slightly more protein.

Q4: Are these ratios suitable for everyone?
A: While generally effective for body recomposition, individual needs may vary based on metabolism, activity level, and personal preferences.

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