How about a calculator that tells you your macros?!
Remember that your macronutrients are the nutrients your body needs to maintain its good health. It’s a combination of proteins, carbohydrates, and essential fats.
Compare these 3 calculator outcomes:
You will need to know how much you weigh, and how tall you are, and your current BF%, which can be estimated.
Here are the 3 calculators:
If you do not use a calculator, or if you want to figure your own macros yourself, you must know your daily calorie intake and daily physical activity levels to be able to determine your daily macros first. Writing your diet after will then still depend on your related fitness goals. Once you can determine your diet, you can achieve the best results. Here’s a link to determine your total daily calories. The calculator uses the Revised Harris-Benedict Equation to calculate your calorie needs.
Daily Calorie Needs Calculator (Click red box in center of page to find daily calories.)
Let’s take a look at the Harris-Benedict equation, or Harris-Benedict principle. It is a method used to estimate an individual’s basal metabolic rate and daily calories. The estimated BMR value is multiplied by a number that corresponds to the individual’s level of physical activity, its product is the recommended intake for body weight maintenance.
You will need to know 2 conversions. Links to follow.
Let’s look at myself as an example.
Once you know the total number of calories your body needs per day to maintain its weight, depending on what you want to lose or gain, you can determine your diet. HOW MUCH DO YOU WORK OUT, your activity level? What is it? Your macro count needs on days you work out differ from the needs for days you do not work out. Hence how your activity level determines your diet. It’s a ratio for your total protein, carbohydrate, and fat consumption.
Step 1 – Calculating the BMR.
|Men||BMR = 88.362 + (13.397 x weight in kg ) + (4.799 x height in cm) – (5.677 x age in years)|
|Women||BMR = 447.593 + (9.247 x weight in kg ) + (3.098 x height in cm) – (4.330 x age in years)|
EX: Me, female. BMR = 447.593 + (9.247 x 70 kg) + (4.799 x 165.10cm)
BMR = 447.593 + 647.29 + 792.3149
BMR = 1887.1979
Step 2 – Applying the Harris-Benedict Principle to determine Daily kilocalories needed.
|Exercise Level||Daily Kilocalorie Formula|
|Little to no exercise||Daily Kilocalories needed = BMR x 1.2|
|Light exercise ( 1-3 days per week )||Daily Kilocalories needed = BMR x 1.375|
|Moderate exercise ( 3-5 days per week )||Daily Kilocalories needed = BMR x 1.55|
|Heavy exercise ( 6-7 days per week )||Daily Kilocalories needed = BMR x 1.725|
|Very heavy exercise ( 2x/day )||Daily Kilocalories needed = BMR x 1.9|
EX: Me, female, BMR = 1887.1979. Daily Kilocalories needed = 1.2 x 1887.1979
Here are some examples of what I am talking about. High carb days will yield something like 60/25/15. Moderate carb days will yield 50/30/20, Low carb days will yield 25/45/30.
There are the simple rules and guidelines, which I’ll save for another time. Basically, it doesn’t matter what calculator you use.
Remember how many calories are in one gram of protein and carbs. Four. And 8 calories to every gram of fat.
SO. On my high carb day, 60-25-15 of 2264.64 daily calories is broken down into 1358.78/566.16/339.696, because 1358.78 + 566.16 + 339.696 = 2264.64. This is 377.44 calories per meal.
Carbs: 1358.78 / 4 = 339.695
And, 339.695 / 6 = 56 carbs /meal.
Protein: 566.16 / 4 = 141.54
And, 141.54 / 6 = 23.59 grams of protein /meal.
Fat: 339.16 / 8 = 42.395
And, 42.395 grams of fat per meal.