How to be your own Macro Calculator!
I highly recommend anyone hiring a coach 1st & foremost. It will alleviate a lot of guessing & frustration. Everyone needs someone they can lean on for advice🦾
Let’s dive right in!
SETTING UP YOUR MACROS
1.) Finding your maintenance calories, which is the calorie sweet spot where you maintain your bodyweight.
Maintenance Calories = Bodyweight x [11-16]
11-sedentary-light activity
14-moderately active, 3-4 basic 30min-1hr workouts/week, (most fall in this range)
16-very active, 5 or more intense workouts/week, endurance training, 2 hr sessions, etc
Ex) 130 lbs x 14 = 1820 maintenance calories
—————————————————————
2.) Calories for Fat Loss (-) or Muscle Gain (+)
Conservative: Maintenance Cals -/+ 250-300 cals
**If you’re leaner, error on the side of conservative
Aggressive: Maintenance Cals -/+ 500
Ex: 1820 – 250 = 1570 Fat Loss Calories
Ex: 1820 + 250 = 2070 Muscle Gain Calories
—————————————————————
3.) Macros (These will vary based upon training modality & personal preference) Protein: 4 cal/1g
Carbs: 4 cal/1g
Fat: 9 cal/1g
Traditional ratio: 40% C/30% P/30% F
Keto: 5-10% C/10-20% P/70-80% F
Basic Rules of 👍🏼
🍗Protein = 1g/lb of body weight (or goal weight)
Ex: 130 x 1 = 130g of Protein
🥑Fats = 25%-30% of calories (some prefer higher fats & lower carbs, some prefer higher carbs & lower fats. Again based on training & appropriate fuel for that training & your personal preference)
Ex: [1570 x .3] /9 = 52g of fat
🍚Carbs = calories left
Ex: 1570 – [130 x 4] – [52 x 9] = 582
582/4 = ~146g Carbs
Suggested Macros:
130g Protein
146g Carbs
52g Fat
————————————————————
Check your weight every couple weeks, make adjustments based upon your biofeedback.
Let me know if you need help on the gram! Dm me @lil_bit_of_fit
Xoxo Coach K