Macro Calculator Intermittent Fasting

Macro Calculation Formula:

\[ \text{Calories} = \text{TDEE} - 500 \] \[ \text{Protein (g)} = \text{calories} \times 0.25 / 4 \] \[ \text{Carbs (g)} = \text{calories} \times 0.45 / 4 \] \[ \text{Fat (g)} = \text{calories} \times 0.3 / 9 \]

Calories:

Protein:

Carbs:

Fat:

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1. What is the Macro Calculator for Intermittent Fasting?

This calculator helps determine optimal macronutrient distribution for intermittent fasting protocols. It calculates calorie deficit and macro ratios specifically designed to support fasting benefits while maintaining proper nutrition.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
25% of calories from protein
45% of calories from carbohydrates
30% of calories from fat

Explanation: This distribution supports muscle preservation during fasting periods while providing balanced energy from carbs and fats.

3. Importance of Macro Calculation

Details: Proper macro calculation ensures you maintain a calorie deficit for weight loss while getting adequate protein to preserve muscle mass during intermittent fasting periods.

4. Using the Calculator

Tips: Enter your TDEE (Total Daily Energy Expenditure) in kcal/day. The calculator will automatically compute your daily calorie target and macronutrient distribution optimized for intermittent fasting.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit creates approximately 1 pound (0.45 kg) of fat loss per week, which is considered a safe and sustainable rate.

Q2: Why this specific macro ratio?
A: The 25/45/30 protein/carb/fat ratio supports muscle preservation, provides sustained energy, and promotes satiety during fasting windows.

Q3: Should I adjust these ratios for different fasting protocols?
A: While this ratio works well for most intermittent fasting approaches, individual needs may vary based on activity level and specific fasting method.

Q4: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10% of body weight) to ensure continued progress.

Q5: Can I use this for maintenance or bulking?
A: This calculator is designed for weight loss. For maintenance, use TDEE without deficit; for bulking, add 250-500 calories to TDEE.