Macronutrients, namely proteins, fats, and carbohydrates (check our previous post for more details: https://goo.gl/mZaO18), are the basis of all calories you consume.
But to know the amounts you need to have from each, you need (wait for it) MATH!
Simple math though, so don’t panic! All you need to know is how to calculate your REE & TDEE, what body plan you’re targeting, and you’ll be good to go!
1. Calculate your REE
Resting Energy Expenditure (REE) is the energy your body uses at rest.
Males REE: 10 x weight (kg) + 6.25 x height (cm) – 5 x age + 5
Females REE: 10 x weight (kg) + 6.25 x height (cm) – 5 x age – 161
2. Calculate your TDEE
TDEE (Total Daily Energy Expenditure) is the total amount of calories you burn in a day.
- Sedentary: REE X 1.2 (walking, a couple flights of stairs…)
- Light activity: REE x 1.375 (performing any activity that burns 200-400 calories for females or 250-500 calories for males).
- Moderate activity: REE x 1.55 (performing any activity that burns 400-650 calories for females or 500-800 calories for males).
- Very Active: REE x 1.725 (performing any activity that burns more than 650 calories for females or 800 calories for males).
3. Set your Goal
- Eat more than you TDEE = weight gain.
- Eat less than TDEE = weight loss.
- Eat amount equal to TDEE = weight maintenance.
4. Calculate Your Macros: Do the Math!
Keep this in mind:
- 1g Carbohydrate = 4 Calories
- 1g Protein= 4 Calories
- 1g Fat = 9 Calories
Depending on the plan you have previously set, multiply the desired percentage of each macronutrient (that matches the correct category in the figure above) with your total caloric intake (TDEE).
Then divide by its number of calories (mentioned above).
Let’s make this even Simpler!
So let’s say that your TDEE is 2000 calories and you’re on a maintenance diet.
This is how you calculate your macros:
Protein: TDEE x Protein% = 2000 x 0.35 = 700 calories –> 700/4 = 175 grams P
Fat: TDEE x Fat% = 2000 x 0.25 = 500 calories –> 500/9 = 55.5 grams F
Carbs: TDEE x Carbs% = 2000 x 0.4 = 800 calories –> 800/4 = 200 grams C
Ranim Daw, MS in Cell & Molecular Biology
April 25, 2017