Macro Calculator coming soon!!! But for now, follow the steps and calculate it yourself the old fashioned way :)
So now, how do you use macros to live a healthy lifestyle? Well you determine how many grams of each macro are needed for your personal body and lifestyle to maintain healthy function. You can do this using the steps below:
First, calculate how many calories your body needs to operate its processes in a given day known as BMR (Base Metabolic Rate):
Men-BMR (metric) = 10*weight(kg) + 6.25*height(cm) - 5*age(years) - 5
Women-BMR (metric) = 10*weight(kg) + 6.25*height(cm) - 5*age(years) - 161
Men-BMR (english) = 4.5*weight(lbs) + 15.9*height(in) - 5*age(years) - 5
Women-BMR (english) = 4.5*weight(lbs) + 15.9*height(in) - 5*age(years) - 161
Second, once you have your BMR you will need to add an activity multiplier to the equation to account for your level of activity throughout the day. The BMR accounts for only the processes to keep your body functioning but does not account for any calories burned as you move throughout the day. The result of this multiplier is known as TDEE (Total Daily Energy Expenditure).
TDEE = BMR * Activity Multiplier
1.2 - Sedentary Lifestyle (Little to no exercise)
1.375 - Lightly Active (Light exercise 1-3 days/week)
1.55 - Moderately Active (Moderate exercise 3-5 days/week)
1.725 - Very Active (Heavy exercise 6-7 days/week)
1.9 - Extremely Active (Very heavy exercise/physical job/training 2x-a-day)
Congratulations, you have now calculated how many calories your body burns on an average day!! So now we are on to figuring our how many grams of protein, carbohydrate, and fat you will need to make up those calories. To recap from above in the introduction: one gram protein = 4 calories, one gram carbohydrate = 4 calories, one gram fat = 9 calories. Now the next step is NOT individualized, this is where I will be a little general. Since everyone's BODY is different, the ratio of protein-to-carbohydrate-to-fat will be a little different depending on how one's body responds to each macro. But for this calculation I will show what 30% protein, 50% carbohydrate, and 20% fat looks like.
Third step, determine how many calories from each macro you will need then calculate grams of that macro. Example is 30% protein, 50% carbohydrate, and 20% fat. These numbers are just an example, but a good rule of thumb would be to have a minimum of 1.5 grams of protein per kg of lean body mass ( 0.7 grams per lb of lean body mass). For a personalized macro calculation Contact Me!
Say TDEE is 2050, then protein is 30% of those calories which would be 615 calories. 615 calories/4 calories per gram of protein = 154 grams of protein.
Carbohydrates are 50% of those calories which would be 1025 calories. 1025 calories/4 calories per gram of carbohydrate = 256 grams of carbohydrates.
Fats are 20% of those calories which would be 410 calories. 410 calories/9 calories per gram of fat = 46 grams of fat.
MACROS: 145g protein, 256g carbs, 46g fat <--- THIS IS THE END RESULT!! CONGRATS YOU HAVE CALCULATED MACROS! Now what....
LASTLY, these macro numbers are what you will track your consumption of food and drink with. Each day you aim to consume the amount of each macro you have calculated. Going over consistently will cause weight gain, which may be your goal if you are looking to gain muscle. Eating under these numbers consistently will cause you to lose weight. I will talk about the HEALTHY way of gaining and losing weight in a different section.