Macro Calculator To Lose Weight And Gain Muscle

Macros (g):

\[ \text{Protein} = 2.2 \times \text{Weight (kg)} \] \[ \text{Fat} = 0.7 \times \text{Weight (kg)} \] \[ \text{Carbs} = \text{Remaining calories to meet TDEE} \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Daily Calories (TDEE):

Protein:

Fat:

Carbohydrates:

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1. What is High Protein Moderate Carb Diet?

The high protein moderate carb approach provides adequate protein for muscle growth while maintaining enough carbohydrates for energy and performance. It's ideal for those looking to lose fat while preserving or building muscle mass.

2. How Does the Calculator Work?

The calculator uses these formulas:

\[ \text{Protein} = 2.2 \times \text{Weight (kg)} \] \[ \text{Fat} = 0.7 \times \text{Weight (kg)} \] \[ \text{Carbs} = \frac{\text{TDEE} - (\text{Protein} \times 4 + \text{Fat} \times 9)}{4} \]

Where:

Protein: 2.2g per kg of body weight (muscle preservation/growth)
Fat: 0.7g per kg of body weight (hormone production)
Carbs: Remaining calories after protein and fat allocation
TDEE: Total Daily Energy Expenditure (BMR × Activity Level)

3. Importance of Macro Tracking

Details: Tracking macros ensures you get the right balance of nutrients for your goals. High protein supports muscle growth, moderate carbs fuel workouts, and adequate fats maintain hormone health.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age, gender, and activity level. For weight loss, reduce TDEE by 10-20%. For muscle gain, increase by 5-10%.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.2g protein per kg?
A: Research shows this amount maximizes muscle protein synthesis while in a calorie deficit for fat loss.

Q2: Can I adjust the carb amount?
A: Yes, you can reduce carbs slightly and increase fats if you prefer, but keep protein constant.

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

Q4: What if my carbs seem very low?
A: Ensure you entered your activity level correctly. Very active individuals need more carbs.

Q5: Should I track exact grams every day?
A: Aim to be within ±10g of each macro target. Consistency matters more than perfection.