How To Calculate Your Macros For Weight Loss

Macros Calculation Formulas:

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

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

Protein (grams/day):

Carbs (grams/day):

Fat (grams/day):

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1. What Are Macros?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Calculating your ideal macro ratios is essential for effective weight loss while maintaining muscle mass.

2. How The Calculator Works

The calculator uses these formulas:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( BMR \) — Basal Metabolic Rate (calories at rest)
\( TDEE \) — Total Daily Energy Expenditure
\( DC \) — Daily Calories for weight loss
\( P \) — Protein grams per day
\( C \) — Carbohydrate grams per day
\( F \) — Fat grams per day

Explanation: The calculator first determines your BMR (calories burned at rest), then adjusts for activity level to get TDEE, creates a 500-calorie deficit for weight loss, and finally splits these calories into optimal macro ratios.

3. Importance of Macros for Weight Loss

Details: Proper macro balancing ensures you lose fat rather than muscle, maintain energy levels, and support metabolic health during 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 in the morning before eating.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of fat loss per week, which is a safe and sustainable rate.

Q2: Can I adjust the macro ratios?
A: Yes, some people prefer higher protein (30-35%) or lower carbs (40-45%). Adjust the percentages in the formulas accordingly.

Q3: How often should I recalculate?
A: Recalculate every 5-10 pounds lost or if your activity level changes significantly.

Q4: Is this calculator for men or women?
A: This uses the female BMR equation. For men, the equation is: BMR = 66.5 + (13.75 × W) + (5.003 × H) - (6.755 × A).

Q5: What if I'm not losing weight?
A: You may need to adjust your calorie deficit or activity level. Track your food intake carefully as portion estimates are often inaccurate.