Question 1

What are macros?

Accepted Answer

Macros (macronutrients) are the three main categories of nutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros gives you precise control over body composition — far more effective than just counting calories.

Question 2

How do I calculate my macros?

Accepted Answer

Step 1: Calculate BMR (basal metabolic rate). Step 2: Multiply by activity factor to get TDEE. Step 3: Adjust for goal (cut, maintain, bulk). Step 4: Distribute calories across protein, carbs, and fat based on your diet protocol.

Question 3

How much protein do I need?

Accepted Answer

For body composition: 0.7-1.0g per lb of bodyweight (1.6-2.2g/kg) is the research-backed range. Higher end for aggressive cuts (muscle preservation) or serious athletes. This calculator uses 0.85g/lb as the balanced default.

Question 4

What is BMR?

Accepted Answer

Basal Metabolic Rate (BMR) is the calories your body burns at complete rest — the energy needed for organ function, breathing, and circulation. We use the Mifflin-St Jeor equation (most accurate for general population) or Katch-McArdle if you provide body fat %.

Question 5

What is TDEE?

Accepted Answer

Total Daily Energy Expenditure (TDEE) = BMR × activity multiplier. It represents all the calories you burn in a day. Your TDEE is your maintenance calorie level — eat below it to lose, above to gain.

Question 6

What diet protocol should I choose?

Accepted Answer

Balanced (40/30/30) works for most people. High Protein is best for cutting and muscle retention. Keto suits those who respond well to fat metabolism. Low Carb is a middle ground. Zone (40/30/30) is research-backed for performance. Choose what you can sustain.

Question 7

How fast can I lose weight?

Accepted Answer

A 500 cal/day deficit creates roughly 1 lb/week loss. An aggressive 750 cal deficit = ~1.5 lbs/week. Never go below 1200 cal (women) or 1500 cal (men) — you risk muscle loss and nutrient deficiencies. Slow and steady preserves more muscle.

Question 8

Should I eat the same macros every day?

Accepted Answer

Straightforward approach: same macros daily. Advanced: cycle carbs (more on training days, fewer on rest days). Carb cycling can improve performance and adherence. Our calculator gives you your daily targets — adjust per your preference.

Question 9

What's the difference between net carbs and total carbs?

Accepted Answer

Net carbs = total carbs − fiber. Fiber doesn't spike insulin and passes through mostly unprocessed. On keto, people track net carbs (target: <50g net). For most other goals, tracking total carbs is simpler and equally effective.

Question 10

How often should I recalculate my macros?

Accepted Answer

Recalculate every 4-8 weeks or whenever your weight changes by 5+ lbs. As you lose or gain weight, your BMR changes and your macro targets should adjust accordingly.

Protocol	Protein	Carbs	Fat
⚖️ Balanced	171g	228g	76g
💪 High Protein	228g	199g	63g
🥑 Keto	142g	28g	177g
🥩 Low Carb	199g	114g	114g
🌾 Low Fat	142g	342g	38g
🎯 Zone Diet	171g	228g	76g
🥩 Carnivore	228g	0g	152g

Macro Calculator

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