Today I’m going to explain to you how to calculate your macros finally! First in order to do this you must find out your calories needed for your body, and in order to do that you must read my previous blog! Second your going to need to get a pen and paper to write
everything down, you will have to weigh your self and write that number down. Now you have to decide if you want to gain weight, lose weight or maintain your current weight. You are going to convert your proteins, carbohydrates and fats over into your calories needed. This won’t be an exact 100 percent calculation but it’s an extremely good place to start.
Protein-1 gram= 4 calories
Fat-1 gram = 4 calories
Carbohydrates-1 gram= 9 calories
Protein: To gain weight you will need at least 1.5 grams of protein per pound of body weight daily. To lose weight or maintain you will need 1 gram of protein per pound of body weight.
Fat: To gain weight you will need at least 0.50 grams per pound of body weight. To lose weight or maintain you will need 0.35 grams per pound of body weight.
Now I’m going to give you an example: BMR calories calculated are 2350 and I want to gain weight gradually so I will add 250 more calories a day for a total of 2600 calories a day. I weigh 170 pounds.
170×1.5=255 grams of protein per day
170×0.5=85 grams of fats per day
255×4 calories= 1020 calories of protein
85×4 calories = 340 calories of fat
Add those two calorie numbers together 1020+340=1360 calories.
Now to find your carbohydrates take 1360 calories minus your daily calories needed witch is 2600.
1360-2600=1240 calories of carbohydrates.
Now to find how many grams that is you take 1240 then Divide it by 9 calories because that’s how many calories 1 gram of carbohydrates is.
1240÷9=138 grams of carbohydrates.
Your total daily macro count to gain weight:
Protein: 255 grams witch equals 1020 calories.
Fats: 85 grams witch equals 340 calories.
Carbohydrates: 138 grams witch equals 1240 calories.
In the end your total calories needed a day to gain weight should equal what your consuming in proteins, fats and carbohydrates, 1020+340+1240= 2600 calories, if you want to lose weight you do the exact same steps but plug the different numbers in I gave you earlier and make sure you minus 250-500 calories off of your BMR calories we calculated.