A Beginner’s Guide to Mastering Macros
Do you feel overwhelmed and need help determining the optimal macronutrient breakdown for your health and fitness goals? Don't worry – we're here to simplify the process and empower you to take control of your nutrition. Let's dive in and unlock the secrets to calculating your macros. In this comprehensive guide, we'll walk you through the step-by-step process of calculating your macro needs confidently. By understanding the vital relationship between your target daily calories and macronutrient percentages, you'll be equipped to fuel your body effectively and optimize your nutrition for success. Get ready to say goodbye to confusion and hello a clear roadmap for achieving your health and fitness aspirations.
Calculate Basal Metabolic Rate (BMR).
Understanding your BMR is crucial as it determines the calories your body needs to function at rest. To calculate your Basal Metabolic Rate (BMR), use the following formulas based on your gender:
Mifflin-St Jeor
For men: RMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: RMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Harris-Benedict
For men: BMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) - (6.8 × age in years)
For women: BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years)
Calculate your Total Daily Energy Expenditure (TDEE) = BMR x Activity Level.
Your TDEE takes into account your activity level and helps you understand the total number of calories you burn in a day. Multiply your BMR by the corresponding activity level factor:
Sedentary = 1.2
Primarily desk-bound or sedentary lifestyle with minimal physical activity.
Little to no structured exercise or sports activities.
Daily routine involves mostly sitting or minimal movement beyond daily activities like walking, cleaning, or commuting.
Lightly Active = 1.375
Engage in light exercise or recreational sports 1 to 3 days per week.
Activities may include light jogging, casual swimming, or recreational cycling.
Participate in exercise classes or similar activities a few times a week.
Moderately Active = 1.55
Engage in moderate exercise or sports activities 3 to 5 days per week.
Activities may include brisk walking, strength training, dancing, or playing team sports.
Regularly participate in gym workouts or similar activities.
Active = 1.725
Highly active lifestyle with intense exercise or sports activities 6 to 7 days per week.
Physically demanding job or occupation.
Participate in intense cardio workouts, competitive sports, or physically demanding hobbies.
Very Active = 1.9
Extremely active lifestyle with strenuous exercise or sports activities.
Combine physically demanding job or occupation with intense workouts or training sessions.
Participate in highly demanding sports activities or competitions.
Determine your Target Calories based on your goal.
Take control and set the stage for change. We'll guide you through setting your target calorie range based on your goals. Here are the calorie adjustments for different objectives:
Lose 2lbs per week: -1000 calories/day
Lose 1lbs per week: -500 calories/day
Maintain Weight: TDEE/day
Gain 1lbs per Week: +500 calories/day
Gain 2lbs per Week: +1000 calories/day
Set your macronutrient breakdown based on your dietary preferences.
Your dietary preferences play a vital role in your macronutrient breakdown. Choose the one that suits your taste and lifestyle, empowering you to enjoy the foods you love while achieving your goals:
Standard: 40% Carbohydrates, 30% Protein, 30% Fat
High Protein: 40% Protein, 30% Carbohydrates, 30% Fat
High Carb (Low Fat): 50% Carbohydrates, 30% Protein, 20% Fat
High Fat (Low Carb): 40% Fat, 40% Protein, 20% Carbohydrates
Calculate macronutrient caloric needs.
Multiply each macronutrient percentage (converted into decimals) by your target daily calorie intake. This will give you the calorie contribution for each macronutrient.
Convert calories to grams.
Now that you have your target calorie intake and macronutrient breakdown, it's time to determine the grams of each macronutrient you should aim for. Divide the calorie contribution of each macronutrient by its respective calorie-per-gram value to find the grams of each macronutrient you should aim for. Convert calories to grams using the following values:
1g Protein = 4 calories
1g Carbohydrates = 4 calories
1g Fat = 9 calories
1g Alcohol = 7 calories
Congratulations! You've equipped yourself with the knowledge and tools to master macro calculation. You've taken a significant step towards achieving your health and fitness goals by understanding your BMR, determining your TDEE, setting your target calorie intake, and customizing your macronutrient breakdown.
Remember, these calculations serve as a starting point, and individual adjustments may be necessary. For a customized nutrition plan, speak to a Registered Dietitian or other certified health professional.
With your personalized macronutrient goals in place, you can fuel your body effectively and support your desired outcomes, whether it's weight loss, muscle gain, or weight maintenance. Take charge of your nutrition, embrace the simplicity of macronutrient calculations, and witness incredible progress on your health and fitness journey.
