![]() ![]() ![]() To make things easier to calculate I have just rounded my total protein per day to 240g.Ĭalculating Fat is slightly different to calculating protein, for fat we use a % of total calories option. When you have chosen a number (I went for 2.8 because I like protein) then all you do is times this by your body weight. If you’re not the biggest fan of protein and you would rather eat more fat / carbs then choose the lower number (2-2.5g per KG), if you already eat a lot of protein and like things high then go for the top number (2.5-3kg). The scale for calculating protein is 2 – 3g per KG of bodyweight or 0.9 – 1.3g per Lbs of bodyweight (depending if you work in KG’s or Lbs). When calculating protein we base things off our bodyweight.ĭepending on how much you like protein and also how prominent it is in your current diet the amount you choose will be different. If you want to gain weight / build muscle then you will plus 500 to your maintenance calories,įor the purpose of this article I’m going to stick with my actual goal of wanting to put on weight so I’m going to plus 500 to my maintenance calories to give me a total of 3866 cals. If you want to lose weight this is when you will subtract 500 from your maintenance calories, Now we have our maintenance calories we can choose whether we want to lose weight or gain weight. Below is an example of how I calculated mine (taking into account I chose a 1.8 activity level):ģ366 is MY official maintenance calories that I can now use to in the next step in creating my macros. Once you have chosen the number that best represents your daily activity level you want to times that number by the calories from your BMR / quick method calculation. Very Active / Laborious Job + 3-6 Days Of Weight Training Lightly Active Job + 3-6 Days Of Weight Training Below is a table outlining a rough idea of what activity level number relates to what lifestyle:ĭesk Job / Sedentary + 3-6 Days Of Weight Training Once you have your BMR number OR “Quick Method” number you want to select an activity level (that best suits your lifestyle) because you’re going to times this number by the calories you have already calculated to create your TRUE Maintenance Calories.Īctivity Level is a scale from 1.3 – 2.2 that determines how active you are on a daily basis in regards to your exercise regime and also what you do for a living. To calculate lean mass, subtract your body fat % from your total weight. ***NOTE*** If you are VERY overweight, use your lean mass rather than bodyweight. For example I’m a 85kg male so my calculation will look like either of the following: Option 2 is what I call the “quick method” and this is the option I personally use to calculating my macros.Īll you do is simple times your bodyweight in KG by 22 or your bodyweight in Lbs by 10. These calculators use your age, gender, height and weight to provide you with a relatively accurate starting point. There are a few ways to calculate this so I have outlined my two preferred options below:Ĭalculating your BMR through an online BMR calculator ( ) is an easy way to find out what your maintenance calories should be. Maintenance calories are basically the number of calories you can consume on a daily basis while keeping your bodyweight the same (no weight gain or weight loss). STAGE 1 – Calculating Your Maintenance Calories You will never get a “perfect diet” right away, calculating macros is all about creating a foundation that is then constantly adjusted / tweaked (over the coming weeks / months) depending on how your body reacts.Macro stands for Macronutrient and is made up of carbohydrates, fats and protein.To start things off let’s just get a few basics out of the way: In this article I’m going to layout the process in STAGES so it makes things easier for you to follow, if you would rather watch me explain the process then click play on the above video :) Want to know how to calculate your macros for fat loss or gaining muscle? Just follow the 7 stages below and you will be on your way! If you don't like reading then watch the YouTube video at the top of this page, it takes you through everything step by step.Ĭalculating macros can be a relatively complicated process, especially when there are so many ways to do it as well as so many conflicting “guidelines” to stick too. How To Calculate Your Macros For Fat Loss Or Muscle Gain ![]()
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