1. What Are Macros?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Tracking macros is essential for achieving specific fitness goals like fat loss or muscle gain.

2. How Does the Calculator Work?

The calculator uses scientifically-backed formulas to determine optimal macronutrient ratios:

Where:

• Protein Factor — 2.2g/kg for fat loss, 1.8g/kg for muscle gain
• Fat Factor — 0.5g/kg for fat loss, 0.8g/kg for muscle gain
• Calories — Based on BMR and activity level, adjusted for goal

Explanation: The calculator first determines protein and fat needs based on body weight and goals, then calculates carbs to fill remaining calories.

3. Importance of Macro Tracking

Details: Proper macro ratios ensure optimal body composition changes while maintaining energy levels and supporting muscle retention or growth.

4. Using the Calculator

Tips: Enter your current weight in kg, select your primary goal (fat loss or muscle gain), and choose your activity level for accurate calculations.

5. Frequently Asked Questions (FAQ)

Q1: Should I track macros every day?
A: For best results, track consistently, especially when starting. As you become more experienced, you may estimate more accurately.

Q2: Are these macros suitable for everyone?
A: These are general guidelines. Individuals with specific health conditions or elite athletes may need customized plans.

Q3: How often should I adjust my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q4: What if I don't hit my macros exactly?
A: Aim to be within 5-10g of protein and fat goals. Carbs can be more flexible day-to-day.

Q5: Should I change macros on workout vs rest days?
A: Some people benefit from slightly higher carbs on workout days and higher fats on rest days, but this isn't required.