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WORKING OUT CALORIES AND MACROS

WORKING OUT CALORIES AND MACROS 

First of all you will need to do a 3-5 day food diary to see where your current calories are set. Use MyFitnessPal for this. Track it as you eat it, this way you wont forget anything you have eaten throughout the day. 

From here we will reduce those calories by 10%. Once we have those numbers we can then work out our macro nutrients.

FOR EXAMPLE. 

You consume 3000 calories per day so we reduce these calories by 10%. You can increase this to 15-20% which would be a little more aggressive. 

For this example I will use 10%. 

10% of 3000 is 300 

3000-300 = 2700 

2700 is our new calorie goal 

From here we will use your weight in pound to work out protein intake and fat intake. 

Now only use this is if you want exact fat and carbs to follow. 

For a more flexible approach as long as we hit the calorie target and protein target then carbs and fats can vary. 

IF YOU WEIGH 80KG (176LBS) : 

Protein – we can aim for between 0.7 – 1 gram per lb of bodyweight (1 gram of protein has 4 calories)

Fat – 0.5 gram per lb of body weight (1 gram of fat has 9 calories)

Carbs – Remaining Calories divided by 4 (1 gram of carbs has 4 calories)

Calories – 2700 

Protein – 1×176 = 176 grams (176×4 = 704 calories)

Fat – 0.5×176 = 88 grams (88×9 = 792 calories)

Carbs –  2700 – 704 – 792 = 1204/4 = 300 grams 

Your new targets:

Calories – 2700

Protein – 176g

Fat – 88g

Carbs – 300g

OR

Calories – 2700

Protein – 176g

Fats and Carbs can vary as long as we are within our calories and are hitting our protein targets. 

Don’t stress out if you don’t hit the numbers exactly. Your don’t have to be perfect, just consistent.