This free bodybuilding macronutrient calculator will show you exactly how many daily calories you require along with the exact grams of protein, carbs and fats you should consume to meet your individual muscle building or fat burning needs. First, the calculator will estimate your daily calorie maintenance level, which is the number of calories you require to maintain your current weight. Second, it will add or subtract the appropriate number of calories from your maintenance level to create either a calorie surplus for muscle growth or a calorie deficit for fat loss. Third, the calculator will translate your calorie intake into an optimal amount of daily protein, carbohydrates and fats to help you meet your goal as effectively as possible. After you’ve received your daily nutrition breakdown, make sure to continue reading further for more important information about how to structure your diet in the most effective way possible, as well as how to adjust your calorie intake over time. Cutting: I want to lean down and lose body fat while maintaining lean muscle and strength. Just hit the submit button below for your macronutrient breakdown… #1 – If your goal is to gain muscle, aim for a total body weight gain of 0.5-1 pounds per week. #2 – If your goal is to lose fat, aim for a total body weight loss of between 1-2 pounds per week. (Note that it’s normal to lose a larger amount in the first 2-3 weeks as your body’s overall water weight decreases and your total food volume drops) So, employ the calorie/macronutrient guidelines given above and then adjust accordingly if you’re gaining or losing body weight at too slow or too quick a rate based on your goal. Also keep in mind that as you gain more muscle or lose more fat, your calories need to be continually adjusted in order to produce further results. Once your body weight stalls, add or subtract 100-150 calories from your current intake (add if you’re trying to gain muscle and subtract if you’re trying to lose fat) and then re-calculate your macros using the calculator or just doing so manually. This is the breakdown that the macronutrient structure is based on… S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible.
How to calculate macros for weight loss if i am not lean. Rep Power: 95. Basically if i was to take my bmr and subtract 500 from it that would equal my calories for weight loss correct? My problem is i am not lean so if i was to take my bodyweight and figure out macros from that, i am not sure i would be eating enough to lose weight. Rep Power: 2324. Not sure you'd be eating enough to lose weight? There's no minimum you need to eat to lose weight. 1g of protein per lb of lean body mass, .45g of fat per lb of body weight, and fill the rest with carbs. Rep Power: 7884. My advice would be to start at somewhere between 2000 and 2500 and adjust accordingly, formulas are only estimates anyway. If you think you are 25%, use 20%) that way you are playing it safe and overestimating your minimum macro requirements.
Macros are protein, carbs and fat. Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram. So there you have it – “How to Calculate Macros for Cutting” translates to “How much protein, carbohydrate and fat do I need to get lean?” Multiply by 13 if you have an active job and train 2 to 3 times per week, or have a sedentary job and train at an intense level (ie. You need between 0.3 and 0.6 grams of fat per pound of bodyweight. First up, take your daily protein intake and multiply it by 4. There are 4 calories in a gram of protein, so this will give you how many calories you’re consuming from protein each day. This will give you how many calories you need from carbs each day. Divide this by 4 (remember – carbs have 4 calories per gram) and that’s how many carbs you need each day. Protein and fat calories = (140 x 4) + (70 x 9) = 1,190. Protein and fat calories = (190 x 4) + (76 x 9) = 1,444. If you feel you’re not losing fat, lower your total calories by between 50 and 100 per day.
Macronutrient Calculator – Calculate Your Macros Here. The three macronutrients are carbohydrates, proteins and fats. By macro counting, it’s possible to discover how many calories and in what ratio your body requires on a daily basis according to needs. The amount of calories a person requires each day will vary according to certain criteria such as body composition, daily activity, goals and more. With this in mind, there are a number of macronutrient formulas and factors to consider when counting macros. The macronutrient calculator below uses the Mifflin-St Jeor formula to discover your basic metabolic rate, which is the minimum number of calories your body requires in order to function. Always use the results as a guideline only, and adjust according to your own results. Macros Calculator.
About "Ideal Macro Percentages For Fat Loss & Body Recomposition" from internet: Best Macronutrient Breakdown For Fat Loss - Lean Bodies Consulting. Best Macronutrient Distribution For Fat Loss? Level is more important that the macronutrient ratio to prevent fat loss. Is There A Magical Macronutrient Ratio For Fat Loss? Ratios for fat loss is no easy task. More important that the macronutrient ratio to prevent fat loss. Ideal Macro Percentages For Fat Loss & Body Recomposition. What is the Best Macronutrient Ratio for Weight Loss? Determining macronutrient ratios for fat loss is no easy task.
With that said, today I will be sharing my simple formula for calculating macronutrients for fat loss. This is why it is very important that you take a slow and calculated approach to your fat loss. What are macronutrients: Nutrients that the body uses in relatively large amounts – proteins, carbohydrates, and fats. As I mentioned in the article “ How to Calculate Macros for Lean Bulking ”, In order to calculate your EXACT maintenance level and establish a “perfect” macronutrient split for yourself can be time consuming, expensive, and simply not worth the efforts. This is why I have chosen to give you a simple and very basic starting point that will do the trick.
“What are your macros?” This is one of my favorite questions to ask and one of the more common ones I get asked. Macros, short for macronutrients (proteins, fats, and carbohydrates), form the basis of Flexible Dieting/IIFYM. These macros are the basis of all calories you consume. Your ability to calculate and adjust your macros correctly will largely determine whether or not you reach your physique goals with Flexible Dieting. But starting with some solid guidelines, even if it isn’t quite right, can be a good start on your journey to dominate your goals, and getting the body you want. When getting started with Flexible Dieting the most important thing to calculate is your TDEE (Total Daily Energy Expenditure). Consistently eat less than this and you lose weight or eat more than this and you gain weight. D., St Jeor formula is one of the most popular and one of the most respected methods used to calculate your TDEE. If you want to lose weight I recommend dropping your overall calories by no more than 20% to start with – So in the example, this would take the guys calories from 3,250 to 2,600 for weight loss. So in the example, this would take the guys calories from 3,250 to 3,900 for weight gain. We do all of this for you with our IIFYM Macro Calculator . We allocated 644 calories (161 g) to Protein, 813 calories (90 g) to Fat and we now allocate the rest, 1793 calories, to Carbohydrates. Final Macros: 161 g Protein, Fat 90 g and 448 g Carbohydrates for this guy to maintain his current weight. Do the above and you will be well on your way to getting started with Flexible Dieting.
The numbers below represent the daily caloric requirement for maintenance and to support maximum drug-free muscle growth with minimum bodyfat deposition. It is assumed that the highest scientifically verified rate of muscle gain in drug-free trainees, past the beginner stage, is 3.73 g per kg of lean body mass per week, and genetically gifted beginners may gain as much as 6.76 g/kg/week. It is assumed, from the concensus of research, that 1.63 kcals are required for the deposition of 1 gram of skeletal muscle tissue in the body, and that this muscle gain will be accompanied by adipose gain in one-third the amount, with an energy cost of 7.91 kcals/g (assuming the body already has the necessary fat cells for fat storage). The closer the trainee is to his maximum genetic potential the slower the rate of gain will be.
I was wondering how you calculate your calories and macros to lose weight. Use the calculator. Multiple your bodyweight in lbs x 1.25, thats your protien intake(mutiply by 4 to get the calories) Of the bmr number you got back, multiply by .3 then divide by 9, that is the minimum amount of fat you should intake. Or multiply your body weight by .75. So protien/carb/fat x your weight : 1.25/.75/.3 will give you 45/25/25. This will also put you ate your BMR. Eating at your BMR will cause you to loose weight because every time you get up and walk around, go to the gym and do some HIT, lift weights, play a game of basketball, you are burning above and beyodn your BMR, or going into a negative energy balance.
Weight Loss Calculator. WEIGHT LOSS PERCENTAGE LOST. Estimating Weight Loss. This calculator provides a basic assessment of the time taken to lose weight. It's also important to note that as you lose weight, your body will require less calories for maintenance. You should update your weight loss estimation periodically as your weight changes to get the most accurate estimation. To calculate your optimal daily maintenance calories, use the calorie calculator . This is the difference between your normal maintenance calorie intake, and what you will be eating when following your new diet. You normally consume around 2,500 calories per day to maintain your weight. If you drop to 2,000 calories per day as part of your new diet, you will have a deficit of 500 calories. This will not necessarily quicken weight loss, but will probably cause your metabolic rate to slow down - increasing your chances of gaining the weight back again! Weight loss plateaus can occur along the way, as our bodies can adapt to the changing food intake. Research (of many other trials over the past 25 years) shows that a 15-week diet program will produce around 11kg (24.2 lbs) of weight loss. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention.
Low fat intake can also impair absorption of the fat-soluble vitamins A , D , E , and K . This will help determine how well you tolerate carbs and establish where in the above ranges you should start. Start with the body type you most resemble, and tweak as necessary. Diet Recommendations: Ectomorphs should stick to the high end of the range for carbohydrates, between 30-60 percent of total calories, depending on whether the goal is mass gains, maintenance, or fat loss. I recommend the high end for mass gains, the mid-upper end for maintenance (45-55 percent), and the low-end for fat loss. At least 25 percent of total calories should come from protein, with the remainder from fat. Again, I recommend the high-end for mass gains (40-50 percent), the middle for maintenance (30-40), and low-end for fat loss (20-30). Because excess carbohydrates in the endomorph's diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight. Here, I recommend no more than 30-40 percent carbohydrates for mass gains, the middle range for maintenance (20-30), and low-end for fat loss (10-20). As with the other body types, protein and fat provide the remainder of your calories, with 25-50 percent of total calories from protein and 15-40 percent from fat. In general, women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle. Then, start on the low end for carbohydrates and see how you do.
Macros are protein, carbs and fat. Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram. Multiply by 18 if you have a sedentary job and train hard with weights two to three times per week. Multiply by 16 if you have a sedentary job and train hard with weights two to three times per week. Take your bodyweight in pounds and multiply it by 0.8 to get your required protein intake per day. You need between 0.3 and 0.6 grams of fat per pound of bodyweight. Carbs and fat are inversely proportional, so the more you have of one, the less you have of the other. Therefore, it may benefit you to go with 0.5 to 0.6 grams of fat per pound, so that your carbohydrate intake is a little lower, unless you want pretzels and rice cakes coming out of your ears. Take your daily protein intake and multiply it by 4. Divide this by 4 (remember – carbs have 4 calories per gram) and that’s how many carbs you need each day. Protein and fat calories = (112 x 4) + (70 x 9) = 1,078. Protein and fat calories = (152 x 4) + (76 x 9) = 1,292.
Whether your goal is to gain muscle or lose fat , this highly accurate and calibrated calorie calculator computes the optimal calorie intake and macro-nutrient values as well as generating a perfect meal for you with proper portion size to help you achieve your goal. Step 1: Enter Your Gender. Step 2: Enter Your Weight. Step 3: Enter Your Height. Step 8a: Enter Your Bodyfat. For example, if you have set your goal to be "gain muscle, lose fat" then although your scale weight remains the same you can be gaining muscle and losing fat at the same rate. If you do your eat as directed here and perform the amount of exercise you have set in step 5, then you will lose fat! To measure your progress , take your weight at the same time every day and measure your bodyfat. Measuring your bodyfat is very important to do if you are weight lifting in addition to losing fat because if you are gaining muscle and losing fat at the same time, the scale alone wont indicate your progress. Obviously, using this test is the most accurate way to calculate your BMR but I can’t afford it and I doubt you can either.
An approximate 40% difference between your training and rest day calorie intake figures will do, and if you are training 3 or 4 days a week, here is the simplest way to do this: Take your average daily calorie intake and multiply by 1.2 – this is your training day calorie intake figure. Now, we want to set your fat intake so that you have it higher on your rest days, and a lower on your training days. Target Training Day Fat Intake (in grams) We want to have a fairly large split between the fat intake on the training days and rest days. So, multiply by 0.7 to find your training day fat intake figure, multiply by 1.3 to find your rest day intake figure. TRAINING DAY FAT INTAKE = 95*0.7 = ~65g. TRAINING DAY FAT INTAKE = 60g. → Training day carb intake = Training day calorie intake – training day fat intake – training day protein intake. → Rest day carb intake = Rest day calorie intake – Rest day fat intake – Rest day protein intake. Enter Training Day Fat Intake (in grams) TRAINING DAY CALORIE INTAKE = 4080 kcal. TRAINING DAY CALORIE INTAKE = 2542 kcal.
Getting your calorie intake is vital, as eating too many calories will cause you to put on fat, and eating too few will make you lose muscle. The macronutrients you eat also play a role in your body composition. Macronutrients are protein, carbohydrates and fat. Bodybuilding diet coach Tom Venuto advises using an on-line calorie calculator to work out your calorie needs, as this will take into account your body fat percentage, goals and activity levels. Protein is vital for muscle growth and repair, and plays a role in many of the chemical reactions that take place inside your body. Nutritionist and bodybuilder Shelby Starnes advises 1 gram per pound when gaining mass, but advises that you increase this to 1.5 grams per pound when losing fat on a low-calorie diet, to help prevent muscle loss. Carbs are needed for providing energy and increasing your recovery rate after training sessions; therefore it's a good idea to eat more carbs on your training days. On your easier training days and rest days, 0.5 to 1.5 grams per pound will suffice. Adjust the amount of fat you eat to the amount of carbs you consume. Protein and carbohydrate both contain 4 calories per gram. Add your grams of protein and carbs together and multiply them by four. Take this number away from your total recommended calorie intake, and the number you're left with is how many calories you should consume from fat. Fat has 9 calories per gram, so divide by nine to get the grams of fat you need to eat.
Some argue that manipulating macronutrient levels is a successful technique for both losing fat and gaining muscle. Flexible Dieting is a newer dietary technique that is proving popular - and has very few restrictions on what can be eaten (see a useful macro calculator for flexible dieters ). 130+ pages including the basics, tips, recipes, meal plans, exercise guides and much more. Gary Taubes' book Good Calories, Bad Calories delves into how our bodies are for more complex than first thought, and processing of fat is not simply about energy intake. His paper " The science of obesity " argues that the energy balance (calories in, calories out) is just a hypothesis. Other research argues that it's only reduced calories that works, regardless of which macronutrients are emphasized. The reality is - you must find what works for you - and to do this you have to start somewhere! The fat in a Big Mac and Fries can contain enough fat for an entire days intake! The bottom line is to make sure your nutrient ratios are promoting the desired weight loss and having a positive effect on your overall health. The science of obesity: what do we really know about what makes us fat? Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. The Macro-Nutrient and Daily Calorie Needs calculators I use all the time.
How to Calculate Macros to Lose Fat and Maintain Muscle. If you want to lose fat most effectively, then you’ll want to learn how to calculate the calories necessary to hit your fat-loss goals. I’d recommend getting a full understanding of part 1 first with Lose Fat and Reduce Body Fat Percentage with Basic Math where you’ll learn the fundamentals of calculating what your target calorie-intake should be. Then move to part 2 of 3 in How to Lose Fat and Maintain Muscle Mass where you’ll learn the key principles in losing fat while simultaneously improving your body composition. The details of how to calculate your TDEE for fat loss is outlined in Lose Fat and Reduce Body Fat Percentage with Basic Math . In calculating your macros to lose fat, the first macronutrient we should focus on is protein. The reason why we should focus on protein first is outlined in How to Lose Fat and Maintain Muscle Mass . The easiest way to determine your protein requirement if you don’t have a way to measure your body fat percentage is to consume 1g of protein per pound of body weight. Your body will use a larger percentage of the calories to digest and absorb the protein relative to carbohydrates and fats. Step 3 – Calculate Your Fat Intake For Fat-Loss.
The exact amount of fat and protein is a matter of individual body responses and activity levels. The optimal protein intake depends on your lean mass (total weight minus body fat) and your activity level. As an example, if your weight is 160 pounds and your body fat is 30%, your lean mass weight is calculated as follows: Using your activity level will help you determine your protein intake more precisely. Protein intake on a ketogenic diet does not change based on your goal - in other words it's the same for weight loss, weight maintenance and weight gain! Adequate protein intake and developing ketosis are both critical for maximising fat loss and sparing muscle mass during the ketogenic diet. Since the ideal protein intake is fixed based on your lean mass and activity level and your net carbs intake is specified by you, the only macronutrient that needs adjusting is the fat intake. Your fat intake is used to adjust the calorie intake. The more fat, the more calories. What is the minimum calorie intake to achieve maximum fat loss? What if you eat less than the minimum calorie intake? The minimum food intake in calories tells us the maximum rate at which your body can metabolize fat and, therefore, at which you can lose fat. If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. As your body weight and body fat change, your macronutrient ratio will also change.
This IIFYM macro and TDEE calculator gives you the ability to adjust your TDEE and macros at 4 different goal settings. Lose 10% puts you in a 10% calorie deficit and is intended for those with less than 10 pounds to lose and who also wish to build muscle at the same time. Gain puts you in a 20% calorie surplus and is designed for people who are wanting to build muscle fast in conjunction with a comprehensive weight training program. If however you do a lot of lifting (3 times a week or more), then set to the High level. By default, the results are for maintaining weight with IIFYM . For example; if you can maintain your weight at 2,000 calories per day, then adding vigorous daily exercise to this means you need more calories to maintain your weight. The same rule applies even if your flexible dieting goal is to lose weight. If you are sedentary and your goal is to lose weight, your calorie goal might be (for example) 1,600 calories per day. If you decide to start exercising, the calculator will increase your daily calorie goal (say, to 1,800 cals/day). Light activity: Any activity that burns an additional 200-400 calories for females or 250-500 calories for a males more than your sedentary amount. Moderate activity: Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount. Very Active: Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount. This varies based on your individual stats, but you can get a more specific amount of calorie burn by simply subtracting your sedentary calorie amount from the chosen exercise level amount.
After following your calculated macros consistently for 4 weeks you should notice a change in weight or physical appearance. Only change your macros when your weight loss stalls. Then and only then can you start changing your macros. There is ZERO reason to change you macros if you are still losing weight!
Your Personal Fat Loss Calculator. This weight loss calculator for the ketogenic diet determines your optimal food intake for your personal weight loss goals on the ketogenic diet . How Much Body Fat do you Have? Based on your height and weight, your body fat percentage might be around % . With % body fat you have kg (lbs) of lean body mass, and kg (lbs) of body fat. Now that you have chosen g of carbs and g protein, you have already kcal of your daily requirements covered with these nutrients. Here you can choose your caloric intake. If you want to lose weight, your total calories have to be below your maintenance calories of kcal. If you want to lose weight, your total calories have to eat less than kcal. This depends on the maximum rate your body can release body fat (See discussion 1 and 2 ). If you eat below g of fat, your body cannot keep up any more with burning your body fat for fuel and will start burning protein – meaning you will lose your hard earned muscles instead of more fat. If you stick to g of carbs, g protein, and g fat, you will eat kcal and lose kg (lbs) in the first month. Choose kg or lbs, and then play around with your chosen fat intake to see how it affects weight loss.
Set calorie and macros targets based on your weight loss and exercise plan, and measure your progress each day. Enter some profile details, and this app will create a daily calorie budget for you based on your desired rate of weight loss. - Track and visualize your progress. Watch your weight decline with the weight tracking feature. See how often you've hit your calorie & macros targets with the bar & line graphs. With My Calorie & Macros Counter, now you can keep fit and lose weight without the hassle.
My goal is to help you understand macro-nutrients, or “macros”, and how to figure out the right macros and caloric intake that suits your body and fitness goals. TDEE is the amount of calories your body burns in one day. Now that you know how many calories you need to maintain your current weight, the next step is determining how you want to split up your macros ie how many calories should go towards protein, carbs and fats. In order to correctly calculate your macros you need to know the caloric values for each gram of macro-nutrients. If you are planning on eating fast food and twinkies all day, hitting your macros is next to impossible. If you want to go to Subway or Taco Bell, plug the values into your meal plan and make sure you are hitting your macros. If you are losing weight, and weight loss isn’t your goal, your maintenance level is too low. You should slowly increase your calories and see how your body responds. If you are wanting to bulk, then you slowly start bumping up your calories, by 5%-10% per week. You will have to go back and tweak your meal plan to make sure you hit your macros. You are going to want to slowly decrease your calories and see how your body responds. If your maintenance is 1500 calories, you don’t want to drop down to 1000. By now you probably understand more about macros and their importance than 85% of the people at your gym. You get to figure out the Nutritional Values of your favorite snacks and meals and simply plan your diet.
It’s all good and well to read that you need to get plenty of protein or that you need to cut back on carbs, but if you don’t know what your starting points are or what constitutes a good ratio, getting your daily macros down can be difficult. This quick-start guide will help you get started on managing your macros properly and knowing how to put together a nutrition plan and a meal that meets your macro needs. There are basically three things you need to know to break down your macros: The proper ratio of macros for your needs. Finding the proper ratio of macros means figuring out what percentage of your daily calories should be spent on protein, on carbohydrates, and on fats. Try something like 40/40/20 and if you’re hungry all the time, you may want to adjust your protein up. The first number you need when planning your diet is the number of calories that your body needs. Now you need to break your macros down so that you know how many calories you should be spending on each one. On a 2,000 calorie diet, that means you need 800 calories worth of protein, 800 calories worth of carbs and 400 calories worth of fat. Now you need to convert those calories into grams so that you know how many grams of each macro you need to get into your daily diet. On that 2,000 calorie diet, you will calculate your macros in this way: 800 calories/4 calories per gram = 200g of protein. Now you need to know how to measure and track your macros so you stay within that guideline.
The fastest and easiest way to use Calorie and Nutrition intake calculator for Android. Find out how many calories you need and use My Fitness Pal or any Calorie Counter or Calorie tracker app to track your calories. Great app I love this! Also great for working out calories and macros on the go when you need to be updating your diet frequently. Love this app! So I get on the app and find out through the special equation I burn 1408! Good and versatile app! Basic but just what this person needs This app has the basics and that's all I need to stay on track. Un installing after 5mins The description talks about calorie counting, and fitness, but there is nothing in this app to calculate your caloric intake. Could be a life saving (and changing) app Fairly an easy to use app that enables you to get the quick yet vital info on your body performance. I love this app! This is your app. Very easy to use, you can choose your preferred 'diet' and it works out your macros.
The IIFYM (If It Fits Your Macros) diet says order up. While many diets are meticulous about which foods you can and can’t eat, how much you can have, and even when you consume it, for some people, the excessive restrictions can be a recipe for failure. How it works: Calculate your daily caloric needs , then split those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat, the ratio that IIFYM proponents say is the most effective for muscle growth, fat burning and consistent energy levels. If It Fits Your Macros: The Overall Equation. The amount of calories you burn just by virtue of breathing and performing other vital functions is known as the basal metabolic rate , or BMR. Add in calories for your activity levels, and then divide those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat. Personalizing the IIFYM Diet. “He might need 2,550 calories to maintain weight [based on BMR and activity level calculations above] for the amount of exercise he does,” says Bonci. A gram of carbohydrates is about four calories, so divide the calories by four and you get 255 grams of carbs. “Going for whole grains and higher fiber carbs will help you get the most nutritional value.” Again, every gram of protein is approximately four calories, so divide the protein calories by four and you get 255 grams. This can be consumed as lean turkey or chicken breast, but if you’re going to put down some double cheeseburgers, be sure to factor in the amount of fat from the red meat and the carbohydrates from the bun as well. “Fat guidelines actually range from 10 to 35 percent of daily calories and 20 percent fat may not be appropriate or adequate for all,” she says. The beauty of IIFYM is the flexibility — you can adjust the ratios to fit your caloric needs and you can choose from any food to fill those needs. As an athlete, you’ll likely stick with complex carbs, lean protein and healthy fats, but IIFYM won’t put you on a guilt trip for the occasional pizza dinner or fried chicken lunch.
Calories and Macros Calculator: How to Calculate For Fat Loss or Muscle Gain. This is essentially your maintenance calories, the amount of calories YOUR body burns based on the measurements and activity level that you enter in. From there, it then shows your target calories that you should consume depending on your goal (-20% calorie deficit for fat loss, and +20% calorie surplus for muscle building). The resulting macro numbers are your protein, carb, and fat daily targets. The only way to lose fat is to be in a calorie deficit (expending more calories than you consume), and the only way to pack on muscle is to be in a calorie surplus (consuming more calories than you expend). When it comes to counting calories for your fitness goals, it’s also important that you are consuming the right amounts of macronutrients (protein, carbs, and fats) for optimal results. To figure out how much of your calorie intake is coming from carbs, you would simply eat your remaining number of calories after protein and fat have been added together. Step 2: Figure out your protein and fat requirements. Carb Intake = Total Calories – Protein Calories – Fat Calories. Therefore –> 1,900 total calories – 536 protein calories – 603 fat calories = 761 carb calories. Once you figure that out, you will then adjust your daily calorie intake depending on your goal — eat less calories for fat loss, or eat more to bulk up. The amount of fats and carbs that you eat will mainly depend on your personal preference. So if you like carbs, eat more of that and less fat.
You exercise more and it does the same thing. That is the amount of protein in grams you will eat per day. Calculate the total calories from the protein. If the protein is 140g and there are 4 calories per gram of protein that means you will be eating. Now calculate the fat. So the breakdown of your calories and macros is: 1400 calories per day. Always start with grams of protein and back calculate calories and the other macros from that. If you are over 200 pounds, 200g is the max protein intake we set. Calculate the total calories using a 40-30-30 ratio (carbs:protein:fat). Protein is 200g and there are 4 calories per gram of protein. This means the total calorie intake of protein would be 4 X 200 = 800 calories of protein. To get the grams remember there are 4 calories per gram of carb so 1080 divided by 4= 270g of carb. So the breakdown of your calories or macros in this scenario is 2700 calories per day. Use this as a starting place only and then create the right calorie level and macro-nutrient ratio for you. The ratio that keeps HEC in check and delivers the body composition results you want is the right one for you.
Counting your macros means that you will track how many grams of protein, carbohydrates and fats you consume on a daily basis. Protein requires more energy for your body to digest, as opposed to carbs and fats. The days of thinking that we need to cut carbs and fat to lose weight are OVER. However, it can vary based on your total calories consumed and whether you are in a caloric surplus or deficit. Now that you understand what each of the nutrients are and how much of it you need, how do you put it all together? Now that I know how many calories I need, how do I figure out my actual macros? First you need to figure out what your goals are. A great macro breakdown to start with is finding out your protein and fat intake first and then using the rest for carbs. Fat = Lean Body mass (figured above) * .5 = 52.5 grams or about 472 calories from fat sources. (About 17% of my calories are coming from fat) It helps a lot and even shows you your macros for the day broken down into a pie graph. If you switch up your macros too much, your body will never be able to fully adapt to it and will be out of wack. Get your body on a routine and then if you hit a plateu, you can adjust your macros accordingly! I hope this helps you figure out what your macros are.
You’ve heard how important macros are, but do you know how to calculate your macros? Macros are stuff that makes up the calories you eat. Determine your daily maintenance calories. If you chose to bulk, you are going to need to eat above your maintenance level. That’s how many calories you should aim to eat each day. If you choose to cut, you are going to need to eat below your maintenance level. That’s how many calories you should ai to each every day. Determine your daily protein requirements. My protein intake is the highest when I am cutting because when you are cutting, your goal should be to keep your hard earned muscle. I recommend 20%-30% of your calories come from fat. Your remaining calories should come from carbohydrates. Since 1,000 of my calories is coming from protein, and 480 of my daily calories are coming from fat, I have 920 calories left to consume every day. You should track your progress, if you haven’t gained/lost weight after a week or two alter your calorie intake by 250-500 calories.