1. What is the Macro Calculator?

The Macro Calculator For Weight Loss And Muscle Gain helps determine optimal calorie intake and protein requirements for body recomposition goals. It calculates a moderate calorie deficit while ensuring adequate protein intake for muscle preservation.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal)
• \( Weight \) — Body weight in kilograms (kg)

Explanation: The 250 kcal deficit creates sustainable weight loss while the 2g/kg protein intake supports muscle maintenance during calorie restriction.

3. Importance of Macro Calculation

Details: Proper macro calculation is essential for effective body recomposition, ensuring you lose fat while preserving lean muscle mass through appropriate calorie deficit and protein intake.

4. Using the Calculator

Tips: Enter your TDEE in kcal and current weight in kg. Ensure accurate TDEE calculation for best results. All values must be valid (TDEE > 0, weight > 0).

5. Frequently Asked Questions (FAQ)

Q1: Why a 250 kcal deficit?
A: A moderate deficit promotes sustainable fat loss while minimizing muscle loss and metabolic adaptation.

Q2: Why 2g/kg protein?
A: This protein level supports muscle protein synthesis and helps preserve lean mass during calorie restriction.

Q3: How do I calculate my TDEE accurately?
A: Use a TDEE calculator that considers your age, weight, height, activity level, and goals for the most accurate estimate.

Q4: Should I adjust these values over time?
A: Yes, as you lose weight, recalculate your TDEE and adjust your calorie intake accordingly to continue progress.

Q5: Are there other macros to consider?
A: While protein is prioritized, also ensure adequate fat intake (0.7-1g/kg) and fill remaining calories with carbohydrates based on activity levels.