Macro Calculator Dietitian

Macro Calculation Formula:

\[ \text{Calories} = \text{TDEE} - \text{deficit} \] \[ \text{Protein (g)} = 1.6 \times \text{weight} \] \[ \text{Fat (g)} = 0.8 \times \text{weight} \] \[ \text{Carbs (g)} = \frac{\text{calories} - (\text{protein} \times 4) - (\text{fat} \times 9)}{4} \]

Calories:

Protein:

Fat:

Carbs:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the Macro Calculator Dietitian?

The Macro Calculator Dietitian provides personalized macronutrient recommendations based on your Total Daily Energy Expenditure (TDEE), weight, and desired calorie deficit. It follows evidence-based guidelines for optimal protein, fat, and carbohydrate distribution.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( \text{TDEE} \) — Total Daily Energy Expenditure (kcal/day)
\( \text{weight} \) — Body weight in kilograms
\( \text{deficit} \) — Desired daily calorie deficit
Protein factor — 1.6 g per kg of body weight
Fat factor — 0.8 g per kg of body weight

Explanation: The calculator first determines your daily calorie target, then calculates protein and fat requirements based on body weight, and finally derives carbohydrate intake from the remaining calories.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is essential for supporting muscle maintenance, hormone production, energy levels, and overall health while achieving weight management goals.

4. Using the Calculator

Tips: Enter your TDEE in kcal/day, current weight in kilograms, and desired daily calorie deficit. All values must be positive numbers with weight greater than zero.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.6g protein per kg of body weight?
A: This amount is supported by research for optimal muscle protein synthesis and satiety during weight management.

Q2: Why 0.8g fat per kg of body weight?
A: This provides adequate essential fatty acids for hormone production and vitamin absorption while maintaining a balanced diet.

Q3: How do I determine my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q4: Are these recommendations suitable for everyone?
A: While these are general evidence-based guidelines, individual needs may vary based on specific health conditions, goals, and preferences.

Q5: Should I adjust my macros over time?
A: Yes, as your weight changes and your goals evolve, you should recalculate your macronutrient needs periodically.