How to Calculate Your Macros

How to Calculate Your Macros

Macronutrients, or macros, are the four types of food molecules the body can break down for energy 

Each macro has its own calorific value:

  1. Protein, which has 4 calories per gram.
  2. Carbohydrates, which have 4 calories per gram.
  3. Fat, which has 9 calories per gram.
  4. Alcohol, which has 7 calories per gram

Calculating your macros allows your diet to become more flexible.

Once you know how many grams of carbs, protein and fats you should be eating daily you can effectively fill these gaps with any variety of foods or drinks. 

Although food quality does play a big part in things like health, well-being and hunger levels - you can see results on relatively low food quality if you stick to your desired macros. 

How to do it:

  1. Calculate your Basal Metabolic Rate (BMR) - this is the number of calories you need to survive day to day.
  2. Multiply your BMR by your activity level - this gives you your caloric need
  3. Calculate your protein first - this is usually done by multiplying your bodyweight by a factor of 1.8-2.5 depending on your goals. 
  4. Calculate your Carbs and Fats - Split the remaining calories up between carbs and fats in your desired proportions. 

Below we've gone through all these steps in detail which will give you the tools to calculate your own macros or help anyone with their nutrition. 

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