Macro Calculator For Recomp

30P/40C/30F Balanced Macros for Recomposition:

\[ \text{Protein} = 2.2 \times \text{Weight (kg)} \] \[ \text{Calories} = \text{TDEE} \] \[ \text{Carbs} = 40\% \text{ of total calories} \] \[ \text{Fat} = 30\% \text{ of total calories} \]

Weight:

Total Daily Energy Expenditure (TDEE):

kcal

Activity Level:

Recomp Goal:

Recommended Macros:

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1. What is Macro Recomposition?

Macro recomposition refers to strategically adjusting your macronutrient (protein, carbs, fat) intake to simultaneously lose fat and gain muscle. The 30P/40C/30F ratio provides a balanced approach for most individuals.

2. How Does the Calculator Work?

The calculator uses these formulas:

\[ \text{Protein} = 2.2 \times \text{Weight (kg)} \] \[ \text{Remaining Calories} = \text{TDEE} - (\text{Protein} \times 4) \] \[ \text{Carbs} = \text{Remaining Calories} \times 0.40 \div 4 \] \[ \text{Fat} = \text{Remaining Calories} \times 0.30 \div 9 \]

Where:

Protein — 2.2g per kg of body weight (minimum for recomp)
Carbs — 40% of remaining calories after protein
Fat — 30% of remaining calories after protein
TDEE — Your total daily energy expenditure

3. Importance of Macro Ratios

Details: Proper macro ratios ensure adequate protein for muscle synthesis, sufficient carbs for energy and performance, and healthy fats for hormone production while maintaining calorie balance for recomposition.

4. Using the Calculator

Tips: Enter your weight in kg, your calculated TDEE, select your activity level and preferred macro ratio. For accurate results, measure your food and track intake consistently.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: This amount supports muscle protein synthesis during recomposition, higher than maintenance needs but not excessive.

Q2: Can I adjust the ratios?
A: Yes, the calculator offers three presets. Choose higher protein if very active, lower carb if less active or prefer fats.

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

Q4: What if my weight isn't changing?
A: Ensure accurate TDEE calculation and food tracking. Small adjustments (±10%) to calories may be needed.

Q5: Are these ratios good for cutting or bulking?
A: This calculator is optimized for recomposition. For cutting or bulking, different protein ratios and calorie adjustments are needed.