The Queens of Iron Macro Calculator is a powerful tool designed to help individuals tailor their dietary needs according to specific fitness goals. Whether you’re aiming for weight loss, muscle gain, or maintaining your current physique, this calculator provides precise macro nutrient guidelines based on your body weight and activity level. This includes optimal amounts of protein, carbohydrates, and fats necessary to achieve your desired results efficiently.
Formula of Queens of Iron Macro Calculator
Protein:
- For weight loss: 0.8 – 1 gram per pound of bodyweight
- For muscle gain: 1 – 1.2 grams per pound of bodyweight
- For maintenance: 0.6 – 0.8 grams per pound of bodyweight
Carbs:
- Low activity: 2 – 3 grams per pound of bodyweight
- Moderate activity: 3 – 4 grams per pound of bodyweight
- High activity: 4 – 5 grams per pound of bodyweight
Fat:
- General recommendation: 0.25 – 0.35 grams per pound of bodyweight
Table for General Terms
| Body Weight (lbs) | Activity Level | Goal | Protein (grams/lb) | Carbs (grams/lb) | Fat (grams/lb) |
|---|---|---|---|---|---|
| 120 – 140 | Low | Weight Loss | 0.8 – 1 | 2 – 3 | 0.25 – 0.35 |
| 120 – 140 | Moderate | Weight Loss | 0.8 – 1 | 3 – 4 | 0.25 – 0.35 |
| 120 – 140 | High | Weight Loss | 0.8 – 1 | 4 – 5 | 0.25 – 0.35 |
| 140 – 160 | Low | Muscle Gain | 1 – 1.2 | 2 – 3 | 0.25 – 0.35 |
| 140 – 160 | Moderate | Muscle Gain | 1 – 1.2 | 3 – 4 | 0.25 – 0.35 |
| 140 – 160 | High | Muscle Gain | 1 – 1.2 | 4 – 5 | 0.25 – 0.35 |
| 160 – 180 | Low | Maintenance | 0.6 – 0.8 | 2 – 3 | 0.25 – 0.35 |
| 160 – 180 | Moderate | Maintenance | 0.6 – 0.8 | 3 – 4 | 0.25 – 0.35 |
| 160 – 180 | High | Maintenance | 0.6 – 0.8 | 4 – 5 | 0.25 – 0.35 |
Example of Queens of Iron Macro Calculator
Let’s delve into a practical example to see how the Queens of Iron Macro Calculator can be utilized. Imagine someone who is 180 pounds with a goal of muscle gain and is highly active. According to the calculator:
- Protein: 180 lbs * 1.1 grams/lb = 198 grams
- Carbs: 180 lbs * 4.5 grams/lb = 810 grams
- Fat: 180 lbs * 0.3 grams/lb = 54 grams
This breakdown allows the individual to adjust their diet according to these specific macro goals, facilitating targeted nutritional intake.
Most Common FAQs
It’s advisable to recalculate your macros with any significant change in weight, activity level, or fitness goal.
Yes, the calculator provides macro ratios that can be adapted to any specific diet; however, you should ensure that your food choices align with your dietary restrictions.
While close adherence to your macro targets is ideal for best results, slight daily variations are normal. Aim for consistency rather than perfection.