Macro Calculator UK

UK 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:

Height:

Age:

years

Activity Factor:

BMR:

TDEE:

Deficit Calories:

Protein:

Carbs:

Fat:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the UK Macro Calculator?

The UK Macro Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution for weight loss based on your personal metrics and activity level.

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)
\( DC \) — Daily calories for weight loss (500 kcal deficit)
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

Explanation: The calculator first determines your BMR (calories burned at rest), then adjusts for activity level to get TDEE, then creates a 500 kcal deficit for weight loss, and finally distributes these calories into optimal macronutrient ratios.

3. Importance of Macro Calculation

Details: Proper macronutrient distribution is crucial for effective weight loss while maintaining muscle mass, energy levels, and overall health. The 25% protein, 55% carbs, 20% fat ratio is a balanced approach for sustainable 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 in the morning before eating and wear minimal clothing when measuring height.

5. Frequently Asked Questions (FAQ)

Q1: Why use this specific macro ratio?
A: The 25/55/20 ratio provides adequate protein for muscle preservation, sufficient carbs for energy, and healthy fats for hormone production - ideal for sustainable weight loss.

Q2: How accurate is the BMR calculation?
A: The Harris-Benedict equation is about 70% accurate for most people. For more precision, consider professional metabolic testing.

Q3: Should I eat back exercise calories?
A: No, the TDEE already accounts for your activity level. Eating back exercise calories would eliminate your deficit.

Q4: Can I adjust the macro ratios?
A: Yes, some prefer higher protein (30%) or lower carbs (40%). Adjust based on your personal preferences and how you feel.

Q5: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your BMR changes with weight.