📊 What are Macronutrients?

Macronutrients (macros) are nutrients your body needs in large amounts for energy and basic functions:

• Protein: 4 calories per gram - builds and repairs tissue, supports immune function
• Carbohydrates: 4 calories per gram - primary energy source for your body and brain
• Fats: 9 calories per gram - hormone production, nutrient absorption, energy storage

🎯 How This Calculator Works

The calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE):

• Step 1: Calculates your Basal Metabolic Rate (BMR) - calories burned at rest
• Step 2: Multiplies BMR by your activity level to get TDEE
• Step 3: Adjusts calories based on your goal (deficit for loss, surplus for gain)
• Step 4: Distributes calories across protein, carbs, and fats based on your chosen preset

🥙 Macro Distribution Presets

Balanced (30/40/30): 30% protein, 40% carbs, 30% fats - Good all-around option for most people

High Protein (40/30/30): 40% protein, 30% carbs, 30% fats - Ideal for muscle building and weight loss

Low Carb (35/25/40): 35% protein, 25% carbs, 40% fats - Lower carb approach for fat loss

Keto (25/5/70): 25% protein, 5% carbs, 70% fats - Very low carb, high fat for ketosis

Custom: Set your own percentages based on specific dietary needs

⚖️ Goal Selection Guide

Weight Loss: Creates a 15-20% calorie deficit to promote fat loss while preserving muscle

Maintain Weight: Matches your TDEE to maintain current weight

Muscle Gain: Creates a 10-15% calorie surplus to support muscle growth (expect some fat gain)

💪 Activity Level Guide

• Sedentary: Desk job, minimal intentional exercise
• Lightly Active: Light exercise or sports 1-3 days/week
• Moderately Active: Moderate exercise 3-5 days/week
• Very Active: Hard exercise 6-7 days/week
• Extremely Active: Very hard exercise, physical job, or training twice per day

📝 Important Notes

• These calculations provide estimates - individual needs vary based on genetics, metabolism, and other factors

• Track your progress for 2-3 weeks and adjust macros if not seeing desired results

• Protein needs are especially important during weight loss to preserve muscle mass

• Stay hydrated - aim for at least 8 glasses of water per day

• Consult healthcare professionals before making significant dietary changes

🎓 Tips for Success

• Use a food tracking app to monitor your macro intake
• Weigh and measure foods for accuracy, especially when starting
• Focus on whole, nutrient-dense foods
• Allow flexibility - hitting within 5g of targets is fine
• Be patient - sustainable results take time
• Prioritize protein intake to support muscle and satiety