
10 Dec 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.