Counting macros for fat loss and muscle gain
If you’re reading this then you know macros are an important part of a healthy diet. But maybe you need a little help understanding how to count macros to reach your fitness goals.
Unfortunately, nutrition gets complicated when you start reading things online. That’s why I’m going to keep it simple and teach you how to count macros in 3 steps.
What is Counting Macros?
Macro counting is when you track your intake of carbohydrates, fat, and protein. Usually, what you’re actually counting is grams.
Moreover, carbs, fat, and protein have a fixed number of calories per gram. So by tracking macros, you also control your calorie intake.
However, not all calories are created equal. Therefore, by targeting macros you also manage the effect food has on your body. In that way, you make it easier to burn fat and build muscle.
Step 1: Find Your Macro Targets
Figuring out your macro targets is the hardest part of counting macros. Because your personal targets depend on many factors including your body type, activity level, and goal.
➡️ Male BMR = (9.99 × weight [kg]) + (6.25 × height [cm]) − (4.92 × age [years]) + 5
➡️ Female BMR = (9.99 × weight [kg]) + (6.25 × height [cm]) − (4.92 × age [years]) − 161
Once BMR is determined with the above formula you’ll be able to calculate your activity level x BMR to find your TDEE (Total Daily Energy Expenditure).
To find out your macro ratio there is a (kind of) simple equation called your basal metabolic rate or BMR that calculates which rate your body uses energy to stay alive.
Step 2: Add your activity level
Sedentary: You Don't Move 1.2
Light Active: 1-3 days/wk 1.375
Moderately Active: 4-5 days/active 1.55
Very Active: Training hard for sport 1.725
Extreme: Endurance Athlete/11+ hrs/wk 1.9
Then ⬇️
Take BMR x Active Level = TDEE (Total Daily Energy Expenditure)
Next, you need to figure out if you want Fat Loss (-) or Muscle Gain (+)!?! Once you figure that out you will need to take that from your TDEE by (-) or (+). That will give you your Calorie Intake.
Step 3: Macro Formula
Once you have your Calorie Intake you will need to #plug & #chug into the formula below to figure out your Macros.
Women
Protein: Your Weight x (.8g-1g) = grams of protein per day
Grams of Protein per day x 4 calories per gram = calories from Protein
Fat: TDEE x (25%-30%) = grams of fat per day
Grams of Fat per day / 9 calories per gram= gram of fat
Carbs:
(Take Total Calories - grams of protein per day = ?)
(? - grams of fat per day = !?)
(!? calories / 4 calories per 1 g carb = carbs per day)
Men
Protein: Your Weight x (1g-2.2g) = grams of protein per day
Grams of Protein per day x 4 calories per gram = calories from Protein
Fat: TDEE x (25%-30%) = grams of fat per day
Grams of Fat per day / 9 calories per gram= gram of fat
Carbs:
(Take Total Calories - grams of protein per day = ?)
(? - grams of fat per day = !?)
(!? calories / 4 calories per 1 g carb = carbs per day)
That is how you get your Total Macro Breakdown! Confusing I know, but to be Honest that is WHY hiring a Fitness Coach is so important.
We focus a lot of energy into customizing macros for you in our 1:1 Coaching program. Applications open again in December for our Jan 2024 program! In the meantime, join thousands of other Farm Fit focused peeps in our Facebook group. You can join here: