Get your pen and paper out and get ready for some math problems. We are calculating macronutrients.
‘Macros’ is a buzz word in the nutrition world, but they are the fundamentals of how we function, they are energy and a significant player in the thermodynamics of our human system:
Before we enter into the conversation about customizing your macronutrients, and catering a macro diet plan to YOUR needs, not your cousin or sister or husband’s needs, you need to figure out what your daily caloric needs are.
If you were to lay around in bed all day long, only to get up to go to the bathroom, how many calories would you need to survive? This is called your Basal Metabolic Rate (BMR). To do it manually this is the equation:
BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) + 5
Or you can google that shit and get it done for you here:
That count is if you were totally inactive all day, that’s what you would need to maintain your current bodyweight.
But this is a fitness group, and we all seem to be actively engaged in some sort of physical activity. So to determine your CUSTOM MACRO DIET, we need to determine your TDEE (total daily energy expenditure)
TDEE can be estimated by a complicated equation here:
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age 👍 + 5
Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age 👍 – 161
Or this much easier one to give a range:
Weight (lb) x 12= minimum
Weight (lb) x 18= max
A lot of people find the comfort zone in the middle of 14-16 range.
Or you can use this online app:
So as you see each individual has different caloric needs based on height, age, weight, and of course activity. This is why diet plans work for some and not others, but with macro dieting, you can customize it to your needs.
It offers flexibility in dieting, and if you want to eat waffles as a way to get your carbohydrates, well damnit eat your waffles.
But how do you determine your macros? Take a seat and get ready to have your mind blown and get really pissed off you actually paid someone to do this for you.
(I do accept Venmo, PayPal, Cash app donations)
I’m going to determine my TDEE based on the weight x 16.
I believe I’m moderate to high degree of activity.
My TDEE is 2160 cals per day to maintain my body weight.
My BMR is 1380.
Because I am active, I need to make sure I have 1g of protein per pound of my bodyweight.
- Editor’s note: There’s a bit of controversy regarding this amount. It’s mighty high. I’ve researched and cross-references it with the American College of Sports Medicine, and also with the National Academy of Sports Medicine, and in addition to American Heart Health Association. Potentially take your body weight and divide it by 2.2 to get your weight in kilograms and then multiply it by 1.3 for your optimum protein. You personally can tinker with it, but I like the 1g per pound.
So I need to be consuming between 135g of protein a day.
Here’s a nice little guide to determine your amount of protein:
💪Protein Requirements in Grams per Pound of Body Weight per Day💪
•Sedentary Adult (RDA) 0.40
•Adult Recreational Exerciser 0.75
•Adult Competitive Athlete 0.90
•Adult Building Muscle Mass 0.90
•Dieting Athlete 1.00
•Growing Teenage Athlete 1.00
1g of protein= 4 calories.
So 135×4= 540 calories from protein.
Determine grams of fat is a little different. The American Heart Association recommends fat intake to be between 20-35% of the diet. To make life easier let’s go with 25% of the diet will be fat.
Take your TDEE and multiply it by .25
This is mine: 2160x .25= 540
So 540 of my calories should be from fat, but to figure out fat per gram, divide your calories from fat by 9
1g of Fat= 9 calories– 540/9= 60
So I’m getting 540 calories from proteins, and 540 calories from fat, that leaves carbs to be determined.
540(protein)+540(fats)= 1,080 calories.
2160 (TDEE)- 1080 (fats & protein)= 1,080 calories remaining in carbs.
1g of carb= 4 calories
1080/4= 270g of carbs
So to sustain my weight at the activity level, I am doing I need
270g of carbs
135g of protein
60g of fats
Personally, I am looking to lose fat, so I get have my muscles pop more so I want to “cut.”
A sustainable way to “cut” macros is cutting carbs and fats by 10-15%.
So from the 270/.15=40 so to cut fat if I drop my carb intake to 230 that will be a 160 cal deficit.
For fat, cut will be 60/.15=9 so I’ll drop my fat intake to 51g per day, and that’s an 81 cal deficit.
Totaled 241 cal deficit which leaves me at 1,919 calories consumed with my level of activity to help burn some fat.
That’s macro dieting. Wordy but easy to figure out.