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Macronutrient Calculation:
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This calculator helps determine optimal protein and carbohydrate intake for weight loss based on your body weight and daily calorie needs. It uses scientifically validated formulas to ensure adequate protein intake while controlling carbohydrates.
The calculator uses these equations:
Where:
Explanation: The protein calculation ensures muscle preservation during weight loss, while the carb calculation provides energy while maintaining a calorie deficit.
Details: Proper macronutrient balance is crucial for effective fat loss while preserving lean muscle mass. Protein helps maintain muscle, while controlled carbs support energy levels and fat burning.
Tips: Enter your current weight in kg and your daily calorie target. For accurate results, use a recent body weight measurement and a realistic calorie target based on your weight loss goals.
Q1: Why 1.2g protein per kg of body weight?
A: This amount has been shown in studies to optimally preserve muscle mass during weight loss while being practical for most people to consume.
Q2: Why 40% of calories from carbs?
A: This provides enough energy for daily activities while creating room for adequate protein and healthy fats in your diet.
Q3: Should I adjust these numbers?
A: These are general recommendations. Athletes may need more protein, while some people do well with fewer carbs. Monitor your progress and adjust as needed.
Q4: What about fat intake?
A: Fat intake makes up the remaining calories after accounting for protein and carbs. Typically this ends up being about 20-35% of total calories.
Q5: How often should I recalculate?
A: Recalculate whenever your weight changes significantly (5+ kg) or when you adjust your calorie intake.