Macro Calculator For Food Consumption

Macro Calculation Formulas:

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

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR:

TDEE:

Daily Calories (DC):

Protein:

Carbohydrates:

Fat:

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1. What is the Macro Calculator?

The Macro Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution (protein, carbohydrates, and fat) 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)
\( P \) — Protein in grams/day
\( C \) — Carbohydrates in grams/day
\( F \) — Fat in grams/day

Explanation: The calculator first estimates your BMR (calories burned at rest), then adjusts for activity level (TDEE), and finally distributes these calories into optimal macronutrient ratios.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is crucial for weight management, muscle growth, athletic performance, and overall health. Understanding your TDEE helps create effective diet plans.

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.

5. Frequently Asked Questions (FAQ)

Q1: Why use this specific BMR formula?
A: This is the Harris-Benedict equation for women, which is widely validated. Men would use a different equation.

Q2: Are these macro ratios suitable for everyone?
A: The 25% protein, 55% carbs, 20% fat split is a general guideline. Athletes or those with specific goals may need different ratios.

Q3: How accurate is the activity factor?
A: Activity factors are estimates. For precise calculations, consider using data from fitness trackers or metabolic testing.

Q4: Should I adjust my macros for weight loss?
A: For weight loss, you would typically reduce your TDEE by 10-20% while maintaining similar macro ratios.

Q5: How often should I recalculate my macros?
A: Recalculate whenever your weight changes significantly (±5kg) or your activity level changes substantially.