What are macronutrients?

Macronutrients are the three main nutrient groups that provide energy: protein, fat, and carbohydrates. Protein provides 4 kcal per gram and is essential for muscle building and repair. Fat provides 9 kcal per gram and supports hormone production and vitamin absorption. Carbohydrates provide 4 kcal per gram and are the body's preferred energy source.

How do I calculate my calorie needs (TDEE)?

Your TDEE (Total Daily Energy Expenditure) is calculated in two steps: First, we determine your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula based on gender, age, height and weight. Then we multiply the BMR by your activity factor (1.2 to 1.9) and a TEF factor (thermic effect of food, +10%). The result is your total daily energy requirement.

How much protein do I need per day?

Recommended protein intake depends on your goal: For muscle maintenance, 1.2-1.6 g per kg body weight is sufficient. For muscle building, sports medicine recommends 1.6-2.2 g/kg. During a diet (fat loss), you should aim for 2.0-2.4 g/kg to minimize muscle loss. Our calculator considers your goal and computes the optimal amount.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is your base metabolic rate -- the calories your body burns at complete rest (organ function, breathing, body temperature). TDEE (Total Daily Energy Expenditure) additionally accounts for your movement and the thermic effect of food. TDEE is always higher than BMR and is the actual basis for your macro calculation.

Which diet style is best for weight loss?

No single diet style is universally 'the best.' The calorie deficit is what matters, not the macro distribution. A 'Balanced' split (30/30/40) works well for most people. 'High Protein' (40/25/35) helps preserve muscle during a diet. 'Low Carb' and 'Keto' can curb appetite but aren't suitable for everyone. Choose the style you can sustain long-term.

What is body recomposition?

Body recomposition means simultaneously losing fat and building muscle. It works especially well for training beginners, overweight individuals, and those returning after a training break. The approach uses a slight calorie deficit (-5%) combined with high protein intake and strength training. Progress is slower than pure fat loss or muscle gain, but efficient.

Do I need to know my body fat percentage for accurate results?

No, the calculator works without a body fat input -- it uses the Mifflin-St Jeor formula. If you know your body fat percentage, it switches to the Katch-McArdle formula, which is based on lean body mass and provides more accurate results for athletic individuals or those with very high/low body fat. The difference is typically 50-150 kcal.

How do I distribute my macros across meals?

The simplest method: Divide your daily target equally across all meals. With 3 meals, each gets one third. For athletes, it may be beneficial to increase carb intake around training (pre/post-workout). Protein should be distributed as evenly as possible (every 3-5 hours), as the body can only optimally utilize a limited amount per meal (about 30-50g).

Are fiber and water included in the calculation?

Yes, we recommend at least 20-30 g of fiber daily (depending on carb amount) and water intake based on 33 ml per kg body weight, plus 0.5 L extra for high activity. Fiber is technically a carbohydrate but provides almost no calories and promotes digestion and satiety.

How often should I recalculate my macros?

Recalculate your macros every 4-6 weeks, especially if your weight has changed by more than 2-3 kg. You also need to recalculate when changing goals (e.g., from fat loss to muscle gain). Your body adapts its metabolism to changes, so regular adjustments are important for continued progress.

Macros Vegetarian & Vegan: How to Meet Your Protein Needs Plant-Based | Macronutrient Calculator

Macros Vegetarian and Vegan: How to Meet Your Protein Needs Plant-Based

Plant-based nutrition is trending -- but many fear they cannot meet their protein needs. The good news: With proper planning, you can easily achieve 1.6-2.0 g protein per kg body weight, even fully vegan.

The Protein Problem with Plant-Based Diets

Plant-based protein sources have two disadvantages compared to animal sources: First, the biological value is often lower, as individual essential amino acids may be missing. Second, protein density is lower -- you need to eat more to get the same amount of protein.

The solution: Combine different protein sources and consciously choose protein-rich plant foods.

The Best Plant-Based Protein Sources

**Legumes (lentils, chickpeas, beans):** 8-10g protein per 100g (cooked). Rich in fiber and complex carbohydrates. Combination with grains creates a complete amino acid profile.

**Tofu and tempeh:** Tofu provides 8-15g per 100g, tempeh even 19g per 100g. Tempeh is fermented and therefore more digestible.

**Seitan:** 25g protein per 100g -- the most protein-rich plant-based all-rounder. Made from wheat gluten, not suitable for celiac disease.

**Edamame:** 11g per 100g, complete amino acid profile, ideal as a snack.

**Quinoa:** 4g per 100g (cooked), one of the few plant foods with all essential amino acids.

**Nuts and seeds:** Hemp seeds (32g/100g), pumpkin seeds (30g/100g), peanuts (26g/100g). But note: also very high in fat!

**Plant-based protein powders:** Pea protein, rice protein, or blends achieve 70-85g per 100g.

The Optimal Macro Distribution for Vegans

Our calculator offers the 'Vegetarian/Vegan' setting with a distribution of 25/30/45 (Protein/Fat/Carbohydrates). The higher carb content reflects the natural composition of plant-based foods.

At 2,200 kcal, that gives: 138g protein, 73g fat, 248g carbohydrates. That corresponds to about 1.7 g protein per kg at 80 kg -- more than sufficient for muscle maintenance and growth.

Sample Day: Vegan Meal Plan (2,200 kcal)

**Breakfast:** Oatmeal bowl with soy yogurt, berries, flaxseed, and protein powder (40g protein)

**Lunch:** Lentil curry with rice and spinach (30g protein)

**Snack:** Hummus with whole grain bread and vegetables (15g protein)

**Dinner:** Tofu vegetable stir-fry with quinoa and peanut sauce (35g protein)

**Dessert:** Soy yogurt with nuts (18g protein)

Total: approx. 138g protein, target achieved!

Supplementation to Consider

For a completely vegan diet, the following supplements are recommended: Vitamin B12 (absolutely necessary), Vitamin D (especially in winter), Omega-3 (algae oil), Iron (regularly check blood values), Zinc.

Conclusion

Plant-based nutrition and adequate protein are not contradictory. With conscious food selection and the right macro distribution, you can achieve all fitness goals without animal products.