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How Macros Are Calculated
TDEE is calculated using Mifflin-St Jeor BMR multiplied by your activity factor. Your goal adjustment (calorie surplus or deficit) is applied to set your daily calorie target. Protein is set at approximately 1g per pound of body weight. Remaining calories are split roughly 40% carbohydrates and 30% fat (with protein making up the remaining ~30%).
Frequently Asked Questions
Macros (macronutrients) are the three major nutrient categories that provide calories: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Tracking macros means hitting daily targets for each rather than just counting total calories.
For muscle building and retention, most research supports 0.7-1.0 grams of protein per pound of body weight (1.6-2.2 g/kg). Higher intakes (1.0-1.2 g/lb) are recommended during a calorie deficit to minimize muscle loss. Lower intakes (0.6-0.8 g/lb) are sufficient for sedentary individuals.
There is no single optimal ratio. High-protein diets (30-40% protein) are well-supported for weight loss because protein is the most satiating macronutrient and requires the most calories to digest (thermic effect). Carbohydrate and fat ratios can be adjusted based on personal preference, adherence, and any dietary restrictions.
Total carbs counts all carbohydrates including fiber. Net carbs subtracts fiber (and sometimes sugar alcohols) from total carbs, based on the idea that fiber is not absorbed the same way as other carbs. Low-carb and ketogenic dieters typically track net carbs; most standard diet approaches track total carbs.
Recalculate your macros every 4-8 weeks or whenever your weight changes by more than 5-10 pounds, your activity level changes significantly, or you are not seeing expected progress. Your TDEE changes as your body composition changes, so macros based on an old weight may no longer be accurate.
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