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Macronutrient Formula:
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The Macronutrient Calculator provides personalized protein, carbohydrate, and fat recommendations based on body weight for individuals pursuing fat loss and muscle gain goals. This approach ensures optimal nutrient distribution for body recomposition.
The calculator uses the following formulas:
Where:
Explanation: These ratios provide a balanced macronutrient distribution that supports muscle preservation during fat loss while promoting lean muscle growth.
Details: Proper macronutrient distribution is essential for optimizing body composition, maintaining muscle mass during calorie deficit, and supporting metabolic health during muscle building phases.
Tips: Enter your current body weight in kilograms. The calculator will provide daily gram targets for protein, carbohydrates, and fats tailored for fat loss and muscle gain objectives.
Q1: Why 2.2g protein per kg of body weight?
A: This protein intake supports muscle protein synthesis, preserves lean mass during fat loss, and enhances satiety for better diet adherence.
Q2: Are these recommendations suitable for everyone?
A: While generally effective for most individuals, those with specific medical conditions or extreme activity levels may require personalized adjustments.
Q3: How should I distribute these macros throughout the day?
A: Distribute protein evenly across 3-4 meals, time carbohydrates around workouts, and include healthy fats with each meal for optimal nutrient partitioning.
Q4: Should I track these numbers exactly?
A: Use these as starting guidelines. Individual responses may vary, so adjust based on progress, energy levels, and personal preferences.
Q5: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (≥5kg) to ensure your macros align with your current body composition.