Accurate Macro Calculator for Recomposition

Macronutrient Calculation Formula:

\[ BMR = (10 \times weight\,kg) + (6.25 \times height\,cm) - (5 \times age\,years) + s \] \[ TDEE = BMR \times activity\,factor \] \[ Macros = \begin{cases} Protein = 2.2 \times weight\,kg \\ Fat = 0.25 \times TDEE / 9 \\ Carbs = (TDEE - (Protein \times 4 + Fat \times 9)) / 4 \end{cases} \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

BMR (cal):

Macros (g):

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1. What is the Macro Calculator for Recomposition?

The Macro Calculator for Recomposition provides precise macronutrient recommendations based on your body composition and activity level to support simultaneous fat loss and muscle gain.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor Equation for BMR and activity multipliers for TDEE:

\[ BMR = (10 \times weight\,kg) + (6.25 \times height\,cm) - (5 \times age\,years) + s \] \[ TDEE = BMR \times activity\,factor \]

Where:

\( s \) — +5 for male, -161 for female
Activity factors — 1.2 (sedentary) to 1.9 (extremely active)

Macronutrient Calculation:

Protein: 2.2g per kg of body weight
Fat: 25% of total calories
Carbs: Remaining calories after protein and fat

3. Importance of Accurate Macros

Details: Precise macronutrient calculation is essential for body recomposition, ensuring adequate protein for muscle growth while maintaining appropriate calorie balance for fat loss.

4. Using the Calculator

Tips: Enter accurate weight in kg, height in cm, age in years, select gender and activity level. For best results, measure body fat percentage if possible.

5. Frequently Asked Questions (FAQ)

Q1: Why use 2.2g protein per kg?
A: This amount supports muscle protein synthesis during recomposition, higher than standard recommendations to account for both fat loss and muscle gain.

Q2: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight change (±2kg).

Q3: What if I'm not losing fat or gaining muscle?
A: Adjust calories by 100-200kcal and ensure proper training. The calculator provides starting estimates that may need individual tuning.

Q4: Are these macros suitable for bulking or cutting?
A: This calculator is optimized specifically for recomposition. For pure bulking or cutting, different macro splits may be more appropriate.

Q5: Should I track macros exactly?
A: Aim to hit protein target consistently. Fat and carbs can vary ±10g day-to-day without significant impact.