Before you even start to consider the gym you should be looking into a few precursors. To me having a well established and balanced diet is where you need to start. Here in today’s blog I will bring you through on how to calculate you macros based on your specific goals.
1gram of each is as following:
1 gram of fat = 9 calories
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of alcohol = 7 calories
There are three macro nutrients we need to calculate, fats, carbohydrates & protein.
Here is a step by step method to calculate your macros:
- Weigh yourself pounds preferably (lbs). (1kg = 2.32 lbs) & measure your height in cm.
- Count your BMR ( the minimum amount of energy your body requires on a daily basis) Caloric Maintenance
- Mifflin St. Jeor Equation (BMR Equation)
- For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
- For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
- If you are not very active, your needed calorie intake is the basal metabolic rate times 1.2. Somewhat active people should multiply by 1.375. if you do some exercise during the week, the number is 1.55. And, if you do a lot of sports, you multiply by 1.95.
- Decide if you want to maintain, bulk or cut.
- Calculate fats. Multiple your weight by 0.4 – 0.6 i.e. 200lbs x 0.4 = 80grams of fat x 9 = 720 calories
- Calculate protein. Multiple your weight by 1.0 – 1.5 i.e 200lbs x 1.2 = 240grams of protein x 4 = 960 calories
- Carbohydrates will be the rest. Simply add step 5 & step 6 (720 + 960 = 1680). Now take this away from your total calories from step 3. You should be left with a number. Divide this number by 4 to calculate your carbohydrates.
Now that you know how many calories you should be in taking you can apply your decision of what your goal is, whether its to maintain, bulk or cut. All you have to do is add or subtract anything from 200 – 500 calories for a cut or bulk respectively from your total calories. Simple !
To maintain a healthy diet I would not recommend going over 500 calorie deficit or surplus.
Below is an example of what my calories should be for the day.