1. What is the 35/35/30 Macro Ratio?

The 35/35/30 macro ratio refers to a balanced distribution of macronutrients: 35% of calories from protein, 35% from carbohydrates, and 30% from fats. This ratio is particularly effective for body recomposition (simultaneous fat loss and muscle gain).

2. How Does the Calculator Work?

The calculator uses the following approach:

Then calculates macros as:

• Protein: 35% of total calories (4 kcal/g)
• Carbohydrates: 35% of total calories (4 kcal/g)
• Fat: 30% of total calories (9 kcal/g)

Explanation: The formula first estimates your maintenance calories based on weight and activity level, then adjusts for your specific goal (deficit for fat loss, surplus for muscle gain).

3. Importance of Macro Tracking

Details: Tracking macronutrients ensures you're getting the right balance of nutrients to support your fitness goals while maintaining energy levels and overall health.

4. Using the Calculator

Tips: Enter your current body weight in kg, select your activity level and goal. For best results, weigh yourself in the morning after using the bathroom.

5. Frequently Asked Questions (FAQ)

Q1: Why 35% protein?
A: Higher protein supports muscle maintenance/growth during fat loss and provides satiety. 35% is optimal for most people.

Q2: Is this ratio good for everyone?
A: While effective for most, athletes may need more carbs, and those with certain health conditions may need adjustments.

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

Q4: What if I'm vegetarian/vegan?
A: The same ratios apply, but focus on complete plant proteins (quinoa, soy, rice + beans).

Q5: How strict should I be with these numbers?
A: Aim to hit protein target daily, carbs/fat can vary ±10g day-to-day while maintaining weekly averages.