Discovered a brilliant image today on Facebook from The SFN Expo Facebook page. Macros are essentally your daily calori requirements, broken down into detailed calorie requirements for protein, fat and carbohydrates. Some people don’t like calculating macronutrients as they don’t feel it helps attain their fitness goals. However, if you’re interested in calculating your macronutrient requirements, you can do so following the steps below;
- Calculate your Total Daily Energy Expenditure
(Weight in kilograms x 2.2) x (Number training hours per week + 9-12*)
*you must select your intensity rate here for training, 9 being low intensity and 12 being high intensity)
- Calculate your protein requirements (in grams)
Weight in kilograms x 2 grams (you can adjust this but try stay within 1.4-3.0)
Multiply this by 4 to get calorie requirements from protein.
- Calculate your fat requirements (in grams)
Weight in kilograms x 1 gram (adjustable but try keep this above 0.7)
Multiply this by 9 to get calorie requirements from fat.
- Calculate your carbohydrate requirements (in grams)
Total Daily Energy Expenditure- (Calories from protein + Calories from fat)
Do not divide by 4 to determine your calorie needs from carbohydrates.
- Calculate your fibre intake (in grams)
Total Daily Energy Expenditure
It is advised to keep it at around 15g
I was curious about why you would consider calcuating your macros and found a great article on BodyBuilding. They give reasons to macro and reasons not to. I recommend reading the whole article on their website but the reasons are as follows;
Reasons to Macro;
1) You’re lean but you want to be leaner
2) You have no concept of what “enough protein” means
3) Your body signals are out of whack
4) You have a deadline to meet
Reason not to Macro;
1) Your neurosis gets you nowhere
2) You’re a macronutrient veteran
3) You just got your feet wet
4) You want to be healthy, not freaky shredded
There you have it! Macros all summed up. I calculated mine out of interest and my Total Daily Energy Expenditure is apparently around 1604 calories per day with workout intensity of 10, I do a lot of HIIT however, so when I shifted it to 12 (out of curiosity) it said I needed 1814 calories. I wrote a post recently about calorie calculators if you’re interested in seeing how different online calculators calculated my needs differently!
Have a great weekend!