Calculate Your Macros in Just 4 Steps

Many people find that tracking their life is too difficult.  Tracking your macros doesn't have to be one of them.


What a Macro?

One gram of each macronutrient equals a certain number of calories.  To determine your macronutrients for each day, you need to divide the following:


Carbohydrates
4 calories for 1 gram

Protein
4 calories for 1 gram

Fat
9 calories for 1 gram


Tracking your carbs, fat and protein is far easier than tallying up your daily caloric intake but both are important to have.

Instead of trying to add up thousands of calories, I first start with tracking the BMR (Basal Metabolic Rate) and then track a macro food program by locating your daily exercise regime by targeting you BMI Basal Metabolic Index.


1. Determine your Basal Metabolic Rate

The Harris Benedict Equation is to first determine how many calories you should eat each day.  After that, you have your BMR, then you break it down into macronutrients.

FOR WOMEN:

655.1+ (4.35 x weight in pounds) + (4.7 x height in inches)- (4.7 x age in years)

FOR MEN:

66 + (6.2 x weight in pounds) + (12.7 x height in inches)- (6.8 x age in years)


So whats your BMR?


2.  Calculate your total daily energy expenditure


Next is determining your total daily energy expenditure (TDEE).  This is the number of calories that you burn in one day from all sources of physical activity, including work and gym time.

Activity Level

1.2 Very Little
1.3 Light
1.4 Average
1.5 Above Average


So take the number that your BMR gave you and times x it by what level of physical activity you do during the week.  1.2 being you work out once a week, 1.3 is you work out 2-3 times a week, 1.4 is you do a light form of activity daily and 1.5 would be an example of a  crossfit, marathon runner or bodybuilder type of person.


3.  What is your body type?

All of our metabolism's are different.  Same goes with genetics, DNA, lifestyle conditions and environment.

Endomorphic
short, stocky, thicker build, easy to gain and difficulty with muscle tone

Mesomorphic
athletic build, leaner, naturally high metabolism, easy to gain and burn fat

Ectomorphic
skinny and hard to gain weight, very high metabolism, easy to lose weight, difficulty gaining weight and putting on muscle mass



4.  Your daily Macro Plan

Depending on your body type, you will break down your total caloric intake or the number you were given from steps 1-2 and you will then take step 3 to determine step 4 which is breaking down a plan that works with you.  Everyone is different when it comes to this because some people have different lifestyle goals no everyone varies.

Endomorph
25% Carbs  40% Protein  35% Fat

Mesomorph
35% Carbs  35% Protein  30% Fat

Ectomorph
40% Carbs  30% Protein  30% Fat

It is important to remember that while you build this program to find a registered dietician that can help you.  That way you can take the professional help to take your plan one step further to develop the perfect plan for you.  Especially calculating things like diabetes, digestive issues, medical conditions and so forth.






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