1. What is the Macronutrient Ratio Calculator?

The Macronutrient Ratio Calculator helps determine the optimal distribution of protein, carbohydrates, and fat for weight loss and muscle gain based on your Total Daily Energy Expenditure (TDEE). This 35/40/25 ratio is specifically designed for body recomposition goals.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories)
• Protein — 35% of total calories (4 calories per gram)
• Carbohydrates — 40% of total calories (4 calories per gram)
• Fat — 25% of total calories (9 calories per gram)

Explanation: This ratio prioritizes protein for muscle preservation during weight loss while providing adequate carbohydrates for energy and sufficient fat for hormonal balance.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for successful body recomposition. The 35/40/25 ratio provides high protein for muscle maintenance, moderate carbs for energy, and adequate fat for optimal hormone function during a calorie deficit.

4. Using the Calculator

Tips: Enter your calculated TDEE value in calories. Make sure to use an accurate TDEE calculation that considers your age, weight, height, activity level, and goals.

5. Frequently Asked Questions (FAQ)

Q1: Why this specific 35/40/25 ratio?
A: This ratio is optimized for body recomposition - losing fat while preserving or building muscle. The higher protein percentage helps maintain muscle mass in a calorie deficit.

Q2: Should I adjust these ratios based on my training?
A: Endurance athletes might benefit from slightly higher carbs, while those doing heavy resistance training might prefer slightly more protein. This ratio serves as an excellent starting point for most people.

Q3: How important is timing these macronutrients?
A: While total daily intake matters most, consuming protein and carbs around workouts can enhance recovery and muscle protein synthesis.

Q4: Can I use this ratio for maintenance or bulking?
A: This ratio is specifically designed for recomposition in a slight deficit. For maintenance or bulking, you might adjust based on your specific goals and how your body responds.

Q5: How long should I follow this macronutrient ratio?
A: You can follow this ratio throughout your fat loss phase. Reassess every 4-8 weeks and adjust based on your progress and how you're feeling.