Macros?

[6four]

A simple question. How do i calculate my macros? I think that's the piece missing in my diet!

 

[lweaver]

1g fat=9 calories
1g protein=4 calories
1g carbohydrate=4 calories

 

[6four]

So I take those numbers and do wht with them?

 

[MidasMulligan]

You calculate the number of calories consumed from each macronutrient group, and see how they are proportioned. For example.

200 g protein = 800 calories
250 g carbs = 1000 calories
23 g fat ~ 200 calories

The above diet would be 40% protein, 50% carbs, 10% fat. (800/2000=.4 ; 1000/2000=.5 ; 200/2000=.1)

Depending on your fitness goals and lifestyle, you can adjust these proportions to suit. To give another example, here are my macros from yesterday.

~300 g protein = 1200 calories
~225 g carbs = 1000 calories
~115 g fat = 1030 calories

To get the macronutrient breakdown, divide marginal calories by total calories.

Protein = 1200/3230 = 37%
Carbs = 1000/3230 = 31%
Fat = 1030/3230 = 32%

Note: Usually my fat is lower with higher proteins and carbs, but I had a cheat meal yesterday. I'm a sucker for brats...

Hope this is helpful.

Posted with my Droid EO Forum App

 

[C0LUMB0]

check out fitday.com this will help you balance your macros and also let you log your food intake.

 

[6four]

Ok now trying to lower my bodyfat % what should my Marcos be near? I'm at about 12%

 

[Mick94]

1g fat=9 calories
1g protein=4 calories
1g carbohydrate=4 calories

This really helped me!! Thanks very much

 

[6four]

So is there some type of presets for Marcos? Or how to I find where my macros should be?

 

[CSB]

So is there some type of presets for Marcos? Or how to I find where my macros should be?

this is a difficult question to answer accurately as it depends how carb sensitive you are and what type of diet you find works for you.

a few more stats on your self, training, body composition etc ? i cant diet on a 40/40/20 split for example because i am somewhat carb sensitive

 

[lweaver]

I'm by far no expert on cutting, but I know there's a big variance between individuals due to body volume, metabolism, body type, amount of muscle mass, activities of daily living, exercise programming, etc. I'd try x amount of calories for two weeks and if you do not see results, change that to x-y.

Sorry I can't be more helpful but I tend to carry some extra fat and not worry about it too much as long as my lifts are improving.