The Ultimate Guide To Calculate My Macros

lady fitness gym calculate my macros 5 best macro calculator bodybuilding5 keto14 iifym calculator food macro calculator macros for weight loss female macros female carb cycling macros calculator

How to Calculate my macros is a common question.when you eat pizza, chase it with a glass of red and seal the deal with a slice of cake.

By the week’s end, you’ve lost weight and you’ll see that beautiful bit of muscle you’ve been after for the past six months.You need to calculate your macros.So, Do you know How to calculate my macros?

Just read this blog and calculate your macros.

This is the dream scenario for most people – but it’s also what life’s like once you stop counting calories and begin counting and calculate my macros.

After Reading this you will get the answer of how to calculate my macros.


What is Macros?

Macros are basically shorthand for macronutrients,  it is a term used to describe the 3 key food groups and we all need for our bodies to function: 


1.carbohydrates (to fuel energy)
2. fats (to keep you satiated) 

3. proteins (to build and repair muscle)

Protein

lady fitness gym calculate my macros 5 best macro calculator bodybuilding5 keto14 iifym calculator food macro calculator macros for weight loss female macros female carb cycling macros calculator



What’s it do?

1.Well, adequate protein intake can help build muscle and/or prevent muscle loss if you’re in a calorie deficit. 

2. It controls appetite and staves off hunger better than fats or carbs because it causes you to feel full longer.


3.It also wants more energy than other macros for a human body to digest.So, effectively burning more calories gram for gram through the digestion method.

4.All of these reasons make high-protein diets nice for fat loss.

Where do I get it?

Meat, fish, eggs, dairy and protein shakes are all good sources.

There are many normally cited “good” protein sources, like nuts or beans, that are literally terrible sources of protein. only about 15-20% of the calories in these foods return from protein.


Almonds, for example, are 73 fat and only 14 July protein. this is not to say you shouldn’t eat almonds, however, it explains why “nuts are nice protein!” is never returning from a credible source.

How much do I need?

It really depends on your weight, body fat try and goals – as low as zero.5 grams per pound of lean body mass (per day) and as high as one.5-2 grams per pound of lean body mass.

Lean body mass is your total body weight minus your fat. for example, if you weigh two hundred pounds and are 200th body fat, your lean body mass is 160 pounds, or two hundred – (200*20%).


So, if your weight is 200 pounds and have 160 pounds of lean body mass, then0.5 grams per day would be 160*0.5 = 80 grams of protein.



Fat

lady fitness gym calculate my macros 5 best macro calculator bodybuilding5 keto14 iifym calculator food macro calculator macros for weight loss female macros female carb cycling macros calculator



What’s it do?

Fat is an important nutrient that our bodies need to live; it assists in vitamin absorption, hormone regulation, brain operate, and more.
Where do I get it?



Meat, fatty fish, nuts, nut butter, oils and infinite other sources.

How much do I need?


Again, it depends on your weight, body fat percentage and goal – probably somewhere between 15 August 1945 and 45th of your total calories. However, it will vary based on your total calories consumed and whether you’re in a caloric surplus or deficit. Somewhere between zero.35-0.7g per pound of lean body mass could be a good range.

Carbohydrate

lady fitness gym calculate my macros 5 best macro calculator bodybuilding5 keto14 iifym calculator food macro calculator macros for weight loss female macros female carb cycling macros calculator



What’s it do?

Carbs are stored in the liver, brain, blood and muscles as glycogen. Our bodies use carbohydrates for energy.


Where do I get it?

Fruit, vegetables, grains, several processed foods/drinks, and seemingly everything you obsessively wanted if you’ve ever tried a low-carb diet.

How much do I need to properly calculate my macros?

It depends. Technically, you can survive zero carbs. But, bodybuilders or endurance athletes have consumed 700+ grams per day. So, the range is pretty wide.


0.5-2 grams per pound of lean body mass is maybe a decent range, again, depending on activity level, weight, body fat percentage and goals.



Each macronutrient yields a certain number of calories:

Calculate my macros:

  • One gram of protein yields 4 calories.
  • One gram of carbohydrate yields 4 calories.
  • One gram of fat yields 9 calories.
  • One gram of alcohol yields 7 calories.

 

 

For example, if you would like to maintain your current weight and you need 1600 calories daily to maintain it, you’d want to aim for around 400th of your daily amount of macros as carbs, 35th as protein, and 25th as fat.

With 1600 calories, this might equate to 160 grams of carbohydrates, 140 grams of protein, and about 44 grams of fat each day. Once you hit your macro count, you’re finished eating for the day to find your macro count in grams, you’ll divide your daily caloric would like by the percentage of macro category and so divide that by 4 for carbohydrates and protein, and nine for fat. we do this as a result of 1 gram of carbohydrates has 4 calories, 1 gram of supermolecule has 4 calories and 1 gram of fat has 9 calories.

How to calculate my macros?


Now, calculate your macros.

 
 
For 1,600 calories it’d be as follows :
 
Carbohydrates: 
 
1600 calories X .4 
= 640 calories –> 640 calories / 4
= 160 grams
 
Protein: 
 
1600 calories X .35
 = 560 calories –> 560 calories / 4
 = 140 grams
 
Carbohydrates: 
 
 1600 calories  X ..25 
= 400 calories –> 640 calories / 9
= 44 grams

This is how you can calculate your macros

 

Please follow and like us:

One thought on “The Ultimate Guide To Calculate My Macros”

  1. I wanted to post a comment to be able to thank you for these unique facts you are sharing on this website. My time-consuming internet investigation has at the end been paid with incredibly good details to write about with my neighbours. I ‘d express that we readers are really lucky to exist in a fabulous site with many special people with useful plans. I feel very much happy to have encountered the web page and look forward to tons of more amazing moments reading here. Thanks once more for all the details.

Leave a Reply

Your email address will not be published. Required fields are marked *