Daily Macro Calculator For Weight Loss

Macronutrient Calculation Formulas:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = \frac{DC \times 0.25}{4} \] \[ C = \frac{DC \times 0.55}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight:

Height:

Age:

years

Activity Factor:

BMR (Basal Metabolic Rate):

TDEE (Total Daily Energy Expenditure):

DC (Daily Calories for Weight Loss):

Protein:

Carbohydrates:

Fat:

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1. What is the Daily Macro Calculator?

The Daily Macro Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution for weight loss based on your personal metrics and activity level.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( DC \) — Daily calories for weight loss
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

Explanation: The calculator first determines your BMR (calories burned at rest), then adjusts for activity level to get TDEE, and finally creates a 500-calorie deficit for weight loss with a balanced macronutrient distribution.

3. Importance of Macronutrient Calculation

Details: Proper macronutrient distribution ensures you lose weight while maintaining muscle mass, energy levels, and overall health. The 25% protein, 55% carbs, 20% fat ratio is a balanced approach for sustainable weight loss.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, measure your weight and height precisely and be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit typically results in about 0.5kg (1lb) of weight loss per week, which is considered safe and sustainable.

Q2: Can I adjust the macronutrient ratios?
A: Yes, some people prefer higher protein or lower carb ratios, but the provided ratios work well for most people.

Q3: How accurate is the BMR calculation?
A: The Mifflin-St Jeor equation used here is about 90% accurate for most people, but individual variations exist.

Q4: Should I eat back exercise calories?
A: No, the activity factor already accounts for your exercise level. Eating back calories would eliminate your deficit.

Q5: When should I recalculate my macros?
A: Recalculate every 5-10kg of weight loss or if your activity level changes significantly.