Food Macro Calculator UK

Macro Calculation Formula:

\[ Macros (g) = \frac{Calories (kcal) \times Ratios (\%)}{100 \times Calories\ Per\ Gram} \]

Calories (kcal):

kcal

Protein Ratio:

Carbs Ratio:

Fat Ratio:

Protein:

Carbohydrates:

Fat:

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1. What is Macro Calculation?

Macro calculation involves determining the grams of protein, carbohydrates, and fat needed based on total calorie intake and desired macronutrient ratios. This is essential for meal planning, weight management, and achieving specific fitness goals.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ Protein (g) = \frac{Calories \times Protein\ Ratio}{100 \times 4} \] \[ Carbs (g) = \frac{Calories \times Carbs\ Ratio}{100 \times 4} \] \[ Fat (g) = \frac{Calories \times Fat\ Ratio}{100 \times 9} \]

Where:

Protein and Carbs provide 4 calories per gram
Fat provides 9 calories per gram
Ratios must sum to 100%

3. Importance of Macro Tracking

Details: Proper macro distribution supports muscle growth, energy levels, and overall health. Different ratios suit different goals (weight loss, maintenance, or muscle gain).

4. Using the Calculator

Tips: Enter total daily calories and desired percentage ratios for protein, carbs, and fat. Ensure the three ratios add up to exactly 100%.

5. Frequently Asked Questions (FAQ)

Q1: What are typical macro ratios?
A: Common ratios: 40% carbs, 30% protein, 30% fat for balanced nutrition; 50% carbs, 25% protein, 25% fat for endurance; 30% carbs, 40% protein, 30% fat for muscle building.

Q2: Why do ratios need to sum to 100%?
A: This ensures all calories are accounted for and prevents over or under calculation of any macronutrient.

Q3: Can I use this for weight loss?
A: Yes, set a calorie deficit and choose ratios that support satiety (higher protein/fiber) while maintaining energy.

Q4: Are there standard calorie values per gram?
A: Yes: Protein = 4 kcal/g, Carbs = 4 kcal/g, Fat = 9 kcal/g, Alcohol = 7 kcal/g (not included here).

Q5: How accurate is this for meal planning?
A: This provides theoretical values; actual food choices may vary slightly in exact macro content.