If you're looking to track macros but don't know how to begin, use my guide to help you achieve your body goals.
What Are Macros And Why Should I Be Counting Them?
The term "Macro" is derived from macronutrient, and refers to the three main categories of nutrients that make up the majority of your diet and supply most of your energy: protein, carbohydrates, and fats. Therefore, when you track your macros, you are monitoring the amount of proteins, carbs, or fats that you are ingesting.
Keeping track of your macros can assist you in making smart, healthy food choices. It’s similar to counting calories or points, but offers a more detailed approach.
How to Calculate Your Macros.
Grab a pen and use the macro calculator provided below to determine your specific requirements.
1) Work out Your Basal Metabolic Rate (BMR)
Your BMR (basal metabolic rate) is the number of calories you take and burn each day at rest. The most popular way to estimate your BMR is through the ‘Harris-Benedict’ formula, which uses weight, height, age and gender.
Here’s how to find yours:
66 + (6.23 × weight in pounds) + (12.7 × height in inches) − (6.8 × age in years) = BMR
2) Determine Your Activity Level
Little or no exercise: 1.2
Light exercise a few times a week: exercise a few times a week: 1.375
Moderate exercise 3-5 times a week: 1.55
Heavy exercise 6-7 times per week: 1.725
Multiplying your BMR by the activity level will give a total calorie count called your TDEE: your total daily energy expenditure.
Example, 1,665 x 1.55 = 2,580.75.
This means the example client would need to eat 2,580 calories a day to maintain his/her weight. To lose weight, cut this count by 250 calories.
3) Factor in Your Metabolism
Having a slow metabolism can affect your body's ability to process food, leading to weight gain. One common sign of a sluggish metabolism is the accumulation of excess fat in the body and an increase in overall body weight.
Several common causes of a slow metabolism and weight gain are:
Thyroid Condiditon
Insulin Levels
Estrogen or Testosterone Levels
Age
Medications
Fatigue
Difficulty Losing Weight
If you suffer from any of these symptoms cut your calorie count by another 250 calories.
4) Pick Your Macro Split
The next step of the macro calculator? Figuring out how to split those calories in order to meet your goal. A popular splitting method involves dicing this number up by a 30/40/30 percent rule in protein, carbs and fat.
5) Calculate the Grams for Each Macro
Using the 30/40/30 ratio, the diet for the example client will look like this:
2580 x 0.40 (protein) = 1,032 calories
2580 x 0.40 (carbohydrates) = 1,032 calories
2580 x 0.20 (fat) = 516 calories
Total: 2,580 calories
6) Make It Happen
Now you have all the information you need to fine tune your nutrition. When used correctly, a well-balanced macronutrient intake can help you fulfils your goals without leaving your stomach growling, and the knowledge you aquire from mastering macro calculations is enduring.
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