How to calculate macros?

In order to lose weight you will need to calculate your macros,otherwise you will not be able to achieve your body goals. It does not matter how clean you eat if you excessively overeat from certain foods, because then you can still gain fat even though you might be eating the healthiest foods. You will need to know exactly how much fat, carbs and protein you will have to eat daily in order to achieve fat loss.

But how to do that exactly, it also sounds kinda overwhelming, because then you will need to keep track the whole day of what you eat and how many calories etc. Well the pros, athletes and bodybuilders are also doing it, this is how they can achieve their weight goals for competitions and so on.

So here is it ho

• To calculate your macros first you will need to define your BMR (Basal Metabolic rate) and TDEE (Total daily energy expenditure)

• Your Basal Metabolic Rate (BMR) smallest amount of energy you need to stay alive

• Your Total Daily Energy Expenditure (TDEE) total amount of energy you burn in 1 day

• There are macro calculators online, where you have to provide your gender, height, weight, activity level and it will give your your BMR and TDEE. I can recommend to use the following website for calculations: https://www.iifym.com/iifym-calculator/. You can also use the fitnesspal app for regular daily calculations.

• In order to lose weight its best to reduce your TDEE with 20% and consume that amount of calories /day. If you reduce your TDEE with 20% its still a safe calorie deficit , because this amount of calories can be burnt from your body fat without burning up your muscle mass.Eg.: if your TDEE is 2000 calories than you have to calculate the 80% of it: 2000*0.8=1600 , so 1600 will be your daily calorie intake. Researches show that, when combined with regular resistance training, it will allow you to lose fat rapidly without having to sacrifice muscle.

• The next step is to calculate how much fat, protein and carbs you should eat based on your daily calories. This depends and varies per person and body types and goals as well. Famous bodybuilders like Arnold Schwarzenegger swore on the 40/40/20 rule which means 40g% of your calories should come from protein, 40% from carbs and 20% from fat. Well this sounds all good but if you go deeply in the calculations this will give you a huge amount of protein that is may not be maintainable. For this calculation I am going to use the 30% protein/40% carbs /30% fat rule. Remember that you want every meal to fit this 30/40/30 set-up.

This means that based on the 1600 kcal intake you will need to consume the following amount of macros: 1600 kcal :10= 160 kcal . 30/40/30 =100 which means 160 is 10%

• Protein: 3* 160= 480 kcal of protein total which is 480/4= 120g

• Carbs: 4*160= 640 kcal of carbs total which is 640/4= 160g

• Fat: 3*160 = 480 kcal of fat which is 480/9= 53 g

For this calculation you have to know that 1g of carbs and protein is 4kcal and 1g of fat is 9 kcal.