Macro Calculator UK Money

Macronutrient 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):

Weekly Food Budget (£):

GBP

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

Protein (grams/day):

Carbs (grams/day):

Fat (grams/day):

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the Macronutrient Calculator?

The Macronutrient Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution for weight loss, with consideration for UK food budgets.

2. How Does the Calculator Work?

The calculator uses these 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)

3. Importance of Macronutrient Calculation

Details: Proper macronutrient distribution is essential for effective weight loss while maintaining muscle mass and energy levels. The 25% protein, 55% carbs, 20% fat ratio provides balanced nutrition for most people.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select your activity level, and optionally enter your weekly food budget in GBP for UK-specific cost considerations.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories for weight loss?
A: A 500 kcal daily deficit typically results in about 0.5kg weight loss per week, a safe and sustainable rate.

Q2: How accurate is the BMR calculation?
A: The Mifflin-St Jeor equation used here is about 70-80% accurate for most people. Individual variations exist.

Q3: Can I adjust the macronutrient ratios?
A: Yes, athletes may need more protein, while low-carb diets would adjust carb percentage downward.

Q4: How does the UK budget factor work?
A: The calculator shows your daily food budget allocation to help plan meals within your means.

Q5: What if I want to maintain weight?
A: Use your TDEE as your daily calorie target instead of subtracting 500 calories.