How To Calculate Your Macros
Now you know what macros are and how many calories they have. Next, you’ll need to do some math. That’s because your intake ratio is written in percentages but nutrition information is provided in grams. I’ll use my macro intake as an example.
1. First, you need to know how many calories you eat each day. I eat roughly 2,300 calories per day.
2. Next, determine your ideal ratio. I like to eat about 50% carbs, 25% fat and 25% protein.
3. Then, multiply your total daily calories by your percentages.
4. Finally, divide your calorie amounts by its calorie-per-gram number.
Here’s how I would calculate my calories for each macronutrient:
- Carbs: 2,300 x 0.50 equals 1,150. I eat 1,150 calories worth of carbs each day .
- Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
- Fats: 2,300 x 0.25 equals 575. I also get 575 calories comprised of dietary fat.
To calculate the actual gram amounts:
- Carbs : 1,150 divided by 4 equals 287.5 grams of carbs.
- Protein : 575 divided by 4 equals 143.75 grams of protein
- Fat : 575 divided by 9 equals 63.8 grams of fat.
If you don’t like math, don’t fret. The internet is home to a range of macronutrient calculators that will do the math for you.
Carbs Aren’t Bad For You
Carbs get a lot of negative media, being blamed for weight gain and diabetes, among other things. While some carbs can contribute to these conditions, many carbs don’t, and they’re required for good health.
Carbohydrates are your body’s preferred source of energy. Your brain relies on the glucose from carbohydrate metabolism for proper functioning. If you’re exercising, another key component of weight loss, your muscles need carbs for energy and to recover properly after strenuous workouts.
Carbohydrates also provide dietary fiber, the parts of plant foods that your body can only minimally digest. Fiber is crucial for optimal digestive function and heart health, and it also aids weight loss. According to a 2018 study in Nutrition, a diet high in fiber can promote weight loss even without calorie restriction.
A prospective cohort study and meta-analysis in The Lancet in 2018 found that low-carbohydrate diets that included a lot of animal fat and protein were associated with a higher risk of mortality than low-carbohydrate diets that included more plant-based sources of proteins and fats.
If It Fits Your Macros
The IFFYM diet completely revolves around three macronutrients all foods are composed of: protein, carbohydrates, and fat. As explained by the Washington State University, macronutrients are that group of nutrients that your body needs greater volumes of. The simple explanation behind this is that macros are made up of calories that fuel your body with energy.
The calorie content of each macro is as follows
- A gram of protein contains 4 calories
- And a gram of fat contains 9 calories
- A gram of carbohydrates contains 4 calories
Whats the IIFYM Diet?
Essentially what the IIFYM diet advocates for is personalization, flexibility, and not just a smarter, but also a more human form of dieting.
It is based on the fact that theres no ideal diet that fits all sizes. Your bodys macronutrient needs will vary based on several factors, such as personal characteristics, your everyday life, and your objectives. Even though life would be a lot easier with a typical ideal ratio of carbs, fat and protein, reality is much more complicated than that.
This is one of the reasons why the IFFYM diet is considered to be superior over a simple calorie counting method. With the IFFYM, youll follow a macro ratio that is entirely tailored to you. Youll learn about the meaningful stuff behind calories, the nutrient value of various foods. And most importantly, what you eat will not block you from your fitness goals, but will help in reaching them.
Set Your Optimal Daily Calorie Intake
If you ever hear someone saying calories dont count when you do a macro diet, dont believe them! First of all, you could eat the most nutrition dense magic food, but if you ate 10,000 calories worth of it, youd still gain weight. And secondly, like most diets, IFFYM and your personal macro ratio also have to be based on your target calorie intake. To get this number, you need to go through a three-step process.
Calculate your BMR
The very first calculation you need to make is to get your basal metabolic rate . Your BMR number is the number of calories your body burns at a resting state. Meaning that this is the amount of energy your body uses to function.
BMR varies person by person, as the amount of calories your body burns depends on several personal factors. These include your sex, age, weight, and height.
Calculate Your TDEE
BMR is the basis, but since you are not just sitting at home all day, it needs to be adjusted. To get your Total Daily Energy Expenditure , you have to account for your physical activity.
Use this simple calculation to get your TDEE
Once you know your TDEE number, all you have to do is decide what your fitness goal is to get your target calorie intake. To keep things simple, here we talk about three main goals: 1) maintain your weight, 2) lose weight 3) gain muscles.
Calories for Weight Maintenance
Calories for Weight Loss
Calories for Muscle Gain
Figure Out Your Daily Fat Needs
A lot of times fat is cut to very low levels on a diet, but this isnt always necessary. Eating fat won’t make you fat, especially when you are decreasing calories in the first place.
Dietary fat is not only essential for health, but can also make your diet feel a bit more satisfying by adding flavor to food. Moreover, fat is a source of long lasting energy, and some find higher fat intakes to be more satiating .
To ensure you aren’t cutting fat too low, aim to get anywhere from 20 to 40% of your calories from fat.
Because carbs will fill in the gap of your remaining calorie needs, you can calculate dietary fat amounts based on your activity level .
The more active you are, the more carbs you will need, so you can scale fat to the lower end of the spectrum. Whereas those that needs less carbs can increase their fat to the higher end.
For example: If you are eating 2,000 calories a day your daily fat needs would look like the following…
- 89 grams of fat/day if you are lightly active
- 67 grams of fat/day for moderately active
- 45 grams of fat/day if you are very active
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Got Your Calculated Nutritional Needs
Knowing your nutritional needs is just the beginning. Learn why your body needs carbs, fat and protein, along with how to prepare a balanced meal.
These healthy habits might not be so healthy after all. Its time to separate fact from fiction.
These carbs pack a nutritional punch and have high amounts of fiber and protein, so that you can perform at your best.
Added sugar can cause weight gain, high blood pressure and even heart disease. Steer your sweet tooth away from these everyday foods.
If you feel like youre constantly chasing your protein goals, here are a few simple ways to maximize your protein intake.
Macros For Cutting: 5 Steps To Dial In Your Nutrition
EMMIE SATRAZEMIS, RD, CSSD November 2, 2019
Looking for that extra edge in your diet? Learning how to dial in your macros can be just what you need to melt body fat and get shredded. Here is exactly how to calculate your macros for cutting. As well as how to ease your way into and out of a cut, and swing your macros day to day based on your personal fitness needs.
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How Many Carbs And Calories Should People Eat To Lose Weight
Although many studies indicate that low carb diets promote fast weight loss, often this reduction in weight is short-term.
Recent research supports the idea that high-quality nutrition does not just involve controlling calories that come from carbs. Instead, dieters should pay attention to how many calories are ingested from all food sources, including carbohydrates, protein, and fats, and find a healthy balance.
In a recent study, dieters were observed to compare the different weight losses that resulted from a low-fat diet and a low-carb diet . The researchers found that after 6 months of following calorie-reduction diets, weight changes were similar for both the LFD and LCD groups.
The recommend that an adults total daily calories come from the following:
- 4565 percent carbohydrates
- 1030 percent protein
- 2035 percent fat
Some nutritionists recommend a ratio of 40 percent carbohydrates, 30 percent protein, and 30 percent fat as a good target for healthy weight loss.
A 1,500 calorie diet with 40 percent carbohydrates translates to 600 calories per day from carbs. Using a ratio of 4 calories per gram of carbs, a person on this diet would need to eat 150 g of carbohydrates per day.
This 1,500 calorie diet would also include 450 calories or 112 g of protein, and 450 calories or 50 g of fat per day.
|450 calories||50 g|
The exact breakdown of carbs, proteins, and fats in grams can be calculated using the United States government website, My Plate.com.
Minimize Fat Gain And Maximize Muscle Growth
Minimize your fat gain and maximize your muscle growth while bulking
Now that we understand the ideal calories and macros for bulking, we cant forget that our muscles also need nutrients in order to recover from workouts and grow bigger and stronger and avoid any unnecessary fat gain.
Consuming the wrong foods or not enough of the right ones can make it harder to see the results we want from a bulk.
To minimize fat gain and maximize muscle growth during a bulk, you will want to focus on consuming whole foods and limit your intake of processed foods.
You will want to limit your intake of:
Packaged or processed food offers very little nutrient benefit and can lead to overeating because of a lack of volume and fiber
Alcohol can interfere with the process of building muscle as well as burning fat
Added sugars offer no nutritional benefit and are typically very high in calories.
You will want to increase your intake of:
Vegetables: broccoli, spinach, kale, asparagus, green beans, tomatoes, peppers, beets.
Seeds and nuts: sunflower seeds, pumpkin seeds, flaxseed, almonds, cashews, walnuts
Meat, poultry, and seafood: beef, chicken, turkey, salmon, cod, halibut, shrimp, biltong
Fruits: bananas, apples, berries, oranges, mango
Whole grains: oats, rice, pasta, quinoa, granola
Starches: potatoes, sweet potatoes, yams
Avoid hormonal dysregulation
Setting yourself up for success long-term
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What Should Your Macronutrient Balance Look Like
The message of our study is moderation, says Dehghan.
Think about it: When you go on an extreme kind of dietsay, a super low-fat onethe rest your calories have to come from somewhere, right?
When you reduce one component of your diet, you replace it with something else, says Dehghan. When you reduce your total fat, by default, you replace it with refined carbohydrates. The result? Loading up on processed foodslike breakfast cereals, soda, and white pastacan easily lead to weight gain, which spikes your risk for serious health issues, such as heart disease.
The reverse is possible when you go super high-fat and low-carb too, popularized by the ketogenic diet. When you don’t eat enough carbs, your energy levels might crash, since they’re your body’s main source of fuel.
We are not supporting very low carb or very high fat diets,” says Dehghan. We are saying that reducing your carbs is likely beneficial when is already high.
She adds that the purpose of their study is to present new evidence to add to the ongoing discussion of what a healthy diet should look like. Based on their specific findings, people should aim to eat 50 to 55 percent of their calories from carbs and roughly 35 percent from fat to reduce their risk of premature death, says Dehghan.
We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number
When it comes to building muscle and losing fat, few questions can be as confusing as that of how much protein you should consume. The FDAs suggestions for avoiding a protein deficiency are a lot lower than what the average lean, muscular person will tell you they eat. Whats the minimum and is there a maximum? We talked to multiple experts and look at a ton of research to land on the formulas used in this calculator.
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What Should I Do After I Use Your Keto Macro Calculator
Once you get an estimate for your keto macros with our keto calculator, we recommend checking out our keto guide, keto recipes, keto food list, and carb tracking guide.
Click on this link to check out our keto recipe catalog . This will give you a good idea of what you can eat for breakfast, lunch, dinner, and dessert while you are keto dieting. I also suggest checking out our keto food list so you have a better idea of what you should and shouldnt eat.
Once you know what you will be eating on keto, you will probably be wondering how much of you should eat for each meal. Since meal size depends on the individual and his/her goals, we recommend using a calorie tracking app and our carb tracking guide to help you figure out the macronutrient content of your meals. As you track your macros, you will be able to figure out what adjusts you need to make to your diet to reach your goals.
Protein: The White Knight
While both carbs and fats have spent their time as public enemy #1, being demonized or lauded by turns, no macronutrient has enjoyed the rise to prominence and popularity as our friend, protein.
A favorite among bodybuilders, athletes, and just about any fitness enthusiast, protein is used by your body to repair damaged muscle, bone, skin, teeth, and hair, among other things. Think of it as the mortar between the bricks without it, the entire structure of your body begins to break down.
Unlike other nutrients, your body can not assemble protein by combining other nutrients, so it needs to be prioritized if youre to achieve your healthiest body possible.
Protein helps to create an anabolic hormonal environment , and along the lines of the brick metaphor, it provides a lot of the materials used to build your muscles.
There are two categories of protein: complete and incomplete.
Protein is comprised of smaller molecules called amino acids. There are twenty-two amino acids that warrant attention, of which nine belong to a subcategory that can only be obtained through your food. Your body can manufacture the remainder of the amino acids.
The nine amino acids that are obtained from food are called essential amino acids. For those interested in such things, the essential amino acids are:
The Pink Elephant: The Kidney Question
If youre healthy, you are clear to eat protein and not worry about any health problemsbecause there are none.
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Ease Into Fat Adaption
When you begin your low-carb journey, you may find some high-fat foods taste too rich. Be patient. As you transition to your new way of eating, both your body and your taste buds will adjust.5 Work up to eating enough fat to avoid hunger and allow your body time to settle into its new pattern of burning fat instead of carbohydrates.
When you find that balance, hunger will likely diminish as your body enjoys easy access to the bodys fat stores that were locked away by a high-carb diet. This is when you may want to back off on the amount of fat you eat so you can prioritize burning your body fat stores instead.
How Do I Track My Net Carbs
The simplest way to make sure you are limiting carbs enough is by using an app like Cronometer that calculates net carbs for you. In our guide to carb tracking on keto, we teach you how to configure Cronometer for keto diet success.
You can also track net carbs by calculating them yourself and adding them up throughout the day. If you need help finding the net carbs in the foods you are eating, read through this quick post.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
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Why Should I Track Macros
Know that you don’t need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.
In fact, logging your every bite can be frustrating and time-consuming, but it’s worth noting that you’ll get pretty good at eyeballing portions if you make tracking a habit.
Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement “flexible dieting,” or the practice of eating any foods you want, as long as they fit into your macronutrient ratio.
Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs , and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.
Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don’t feel like you ever need to track your macros.