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Legion Macro Formulas:
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The Legion Macro Calculator helps determine optimal macronutrient distribution for weight loss based on your body weight and daily calorie target. It uses scientifically-backed formulas to calculate protein, fat, and carbohydrate needs.
The calculator uses the following formulas:
Where:
Explanation: The formula prioritizes protein intake for muscle preservation during weight loss, allocates 30% of calories to fat, and calculates carbs based on remaining calories.
Details: Proper macronutrient distribution is crucial for effective weight loss while maintaining muscle mass, energy levels, and overall health. This calculator provides a balanced approach to nutrient partitioning.
Tips: Enter your current body weight in pounds and your daily calorie target for weight loss. The calculator will provide your recommended daily protein, fat, and carbohydrate intake in grams.
Q1: Why is protein set at 1g per pound of body weight?
A: This amount helps preserve muscle mass during calorie restriction, which is crucial for maintaining metabolism and achieving a toned appearance after weight loss.
Q2: Why allocate 30% of calories to fat?
A: Dietary fat is essential for hormone production, vitamin absorption, and overall health. 30% provides adequate fat intake while allowing room for sufficient protein and carbohydrates.
Q3: Can I adjust these ratios?
A: While these are evidence-based recommendations, individual needs may vary based on activity level, preferences, and how your body responds to different macronutrient distributions.
Q4: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10 pounds) to ensure your protein intake remains appropriate for your current weight.
Q5: Should I track anything besides macros?
A: While macros are important, also focus on food quality, micronutrients, hydration, and overall dietary patterns for optimal health and sustainable weight loss.