Macro Calculator UK Government

UK Government Macronutrient Guidelines:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = (DC \times 0.25) / 4 \] \[ C = (DC \times 0.55) / 4 \] \[ F = (DC \times 0.20) / 9 \]

Weight:

Height:

Age:

years

Gender:

Activity Factor:

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

P (grams/day):

C (grams/day):

F (grams/day):

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1. What is the Macro Calculator?

This calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended macronutrient distribution based on UK government guidelines for healthy weight loss (500 kcal deficit).

2. How Does the Calculator Work?

The calculator uses the following equations:

Where:

\( W \) — Weight in kg
\( H \) — Height in cm
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( BMR \) — Basal Metabolic Rate (kcal/day)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( DC \) — Deficit Calories (kcal/day)
\( P \) — Protein (grams/day)
\( C \) — Carbohydrates (grams/day)
\( F \) — Fat (grams/day)

Explanation: The calculator first estimates your BMR (calories burned at rest), then adjusts for activity level to get TDEE. For weight loss, it subtracts 500 kcal (recommended deficit). Macronutrients are calculated based on UK government guidelines (25% protein, 55% carbs, 20% fat).

3. Importance of Macronutrient Calculation

Details: Proper macronutrient distribution is crucial for healthy weight loss, muscle preservation, and overall wellbeing. The UK government recommends these ratios as part of a balanced diet.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. For accurate results, measure your weight in the morning before eating and wear minimal clothing.

5. Frequently Asked Questions (FAQ)

Q1: Why use a 500 kcal deficit?
A: A 500 kcal daily deficit leads to approximately 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable.

Q2: Are these macronutrient ratios suitable for everyone?
A: While these are general guidelines, individuals with specific health conditions or athletic goals may need different ratios. Consult a dietitian for personalized advice.

Q3: How accurate is the BMR calculation?
A: The Harris-Benedict equation provides a good estimate for most people, but individual variations can occur by ±10-15%.

Q4: Should I adjust my activity factor?
A: Be honest about your activity level. Overestimating activity will lead to overconsumption and slower weight loss.

Q5: Can I use this for weight gain?
A: For weight gain, you would add 250-500 kcal to your TDEE instead of subtracting, while maintaining similar macronutrient ratios.