The nutrient aspect of fitness comes with a wide understanding of new terminology, one being macronutrients. Your “macros” consist of proteins, carbs, and fats and they all play different roles in your nutritional benefit. Proteins are made up of amino acids and are crucial in the development of building muscle mass. Carbs are essentially the fuel for your body, but there are two different types of carbohydrates, complex carbs and simple carbs. Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both types of carbs are turned into glucose but complex carbs take much longer in the process of breaking down, whereas simple carbs break down within the hour sometime resulting in an insulin spike, that in turn could turn into fat. Now fat, are what regulate your hormones and are pretty essential in a well balanced diet. Many people feared that too much fat is what results in large amounts of weight gain, which that is true if trans fat is being consumed, but excess simple carbs and calories is where you will gain the weight. These three aspects: proteins, carbs, and fats are what make up macronutrients.
HOW TO CALCULATE YOUR MACRONUTRIENTS
This will be your recommended fat loss marconutirents.
Calories: 500 below maintenance.
Protein: 1 gram per pound of body weight daily.
Fats: 25% of total calories.
Carbohydrates: Whatever calories remain after protein/fat is calculated
Here’s how to calculate your initial daily calorie intake…
Step #1: Calculate your basal metabolic rate, which is the number of calories you burn at rest…
Men: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step #2: Take that number and multiply it by your activity level…
Sedentary = 1.2 (little to no exercise)
Lightly Active = 1.375 (light exercise: 1-3 days a week)
Moderately Active = 1.55 (moderate exercise: 3-5 days a week)
Very Active = 1.725 (intense exercise: 6-7 days a week)
Extremely Active = 1.9 (intense daily exercise and strenuous physical job)
You now have your calorie maintenance level, which is the approximate number of calories you’d need to consume per day to maintain your current weight.
Step #3: Subtract 500 from your calorie maintenance level. This will create a moderate calorie deficit to help you lose fat each week while maintaining muscle.
Now that you have your daily calorie intake in place, we can go ahead and configure your individual cutting macros in terms of protein, carbohydrates and fats…
PROTEIN: For protein you will use 1 gram of protein per pound of body weight. For example if you are 182lbs, you will consume 182g of protein/day.
Your daily grams of fat will be calculated as a percentage of your total calories, with anywhere from about 20-30% being an acceptable range for fat loss.
My suggestion is to go right in the middle and start off with a fat intake at 25% of your total calories.
FATS: Fats contain 9 calories per gram, so you’ll simply multiply your daily calorie intake by 0.25 and then divide by 9 to get the total daily grams of fat.
For example, if your daily calorie intake was set at 2500, you’d multiply 2500 x 0.25 to find that 625 of your total calories should be derived from fat. From there, just divide 625 / 9 to land on a daily fat intake of 69 grams.
CARBS: Many people believe that low carb diets is the way to go but it is totally unnecessary. There is a method called carb cycling that we will get into on another post but in the meantime ill start you with this. Remember, it’s not any one single macronutrient that is the cause of fat gain; it’s total daily energy intake (calories) as a whole that is the most important factor by far.
Then, since carbohydrates contain 4 calories per gram, you’ll divide that number by 4 to get the total daily grams of carbs you’ll need.
For example, if you weighed 195 pounds with a daily calorie intake of 2400, here’s how you’d calculate this…
1) Find total calories from protein: 195 x 4 = 780
2) Find total calories from fat: 2400 x 0.25 = 600
3) Add together protein and fat calories: 780 + 600 = 1380
4) Subtract protein and fat calories from total calorie intake: 2400 – 1380 = 1020 (total calories from carbs)
5) Find daily carbohydrate gram amount: 1020 / 4 = 255g of carbohydrates
Your basic goal is to lose around 1-2lbs of total body weight per week. If you don’t achieve this reduce your caloric intake by 100-200 calories.
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