Macro Calculator For Food Delivery

Macro 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 (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 is the Macro Calculator?

The Macro Calculator For Food Delivery helps determine your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution for meals delivered to you, 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)
\( BMR \) — Basal Metabolic Rate (kcal/day)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( DC \) — Daily Calories for weight loss (kcal/day)
\( P \) — Protein (grams/day)
\( C \) — Carbohydrates (grams/day)
\( F \) — Fat (grams/day)

Explanation: The calculator first determines your BMR (calories burned at rest), then adjusts for activity level to get TDEE, subtracts 500 calories for weight loss, and distributes the remaining calories into optimal macronutrient ratios.

3. Importance of Macro Calculation

Details: Proper macro distribution ensures you get adequate protein for muscle maintenance, sufficient carbs for energy, and healthy fats for hormone production while maintaining a calorie deficit for 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 rather than estimating.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories from TDEE?
A: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered safe and sustainable.

Q2: Why these specific macro ratios?
A: The 25% protein, 55% carbs, 20% fat ratio is a balanced approach for most people, but can be adjusted based on individual needs and preferences.

Q3: How accurate is the BMR calculation?
A: The Mifflin-St Jeor equation used here is currently the most accurate BMR estimation for healthy individuals, with about 10% margin of error.

Q4: Should I eat back exercise calories?
A: No, the activity factor already accounts for your exercise level. The TDEE includes all calories burned throughout the day.

Q5: Can I adjust the macro ratios?
A: Yes, many people adjust ratios based on goals (e.g., more protein for muscle building, fewer carbs for keto). However, the provided ratios work well for most people.