It wasn’t too long ago that people only had a vague idea of what their body required fuel-wise in order for them to see results in the gym. However, smart fitness means smart nutrition and with the help of macronutrient calculator tools like the one below (scroll down to skip the mumbo jumbo), it’s now easier than ever to meet goals.
What are Macronutrients?
For people who want to find out more about the macro diet plan, counting macros involves tracking every gram consumed. The three macronutrients are carbohydrates, proteins and fats. In order to thrive, your body needs a healthy balance of all three. By macro counting, it’s possible to discover how many calories and in what ratio your body requires on a daily basis according to needs. Doing so makes it much easier for those who are cutting, bulking or maintaining their physiques. When calculating macros, a basic caloric guideline to follow is:
- Carbohydrates: 4 calories per gram
- Protein: 4 calories per gram (we recommend approximately 1g of protein per lb of bodyweight)
- Fats: 9 calories per gram (we recommend approximately 0.65g of healthy fats per lb of bodyweight)
How to Count Macros
The amount of calories a person requires each day will vary according to certain criteria such as body composition, daily activity, goals and more. It’s also important to understand that what may work for one person may not work for another, so adjust as necessary. With this in mind, there are a number of macronutrient formulas and factors to consider when counting macros. The macronutrient calculator below uses the Mifflin-St Jeor formula to discover your basic metabolic rate, which is the minimum number of calories your body requires in order to function. We’ve then added our own calculations based on your level of daily activity and desired goal.
Because few people know their exact body fat percentage, the macro calculator below is designed to provide an accurate assumption without that data. However, it may overestimate needs slightly if you have a high body fat percentage. Always use the results as a guideline only, and adjust according to your own results. Also, remember that not all macronutrients are equal – try to consume lean protein, complex carbohydrates and healthy fats. If you do consume simple carbs, then it should be the fruit kind and ideally part of your pre or post workout meal.