A lot of health/fitness folks live by the code of the macros….But, they also tend to treat macros like fight club and not talk about it or fully explain how to start.
Macros are simple, semi nerdy, and make people connected to their food. We have developed such a disconnect with our food that we often don’t read labels, disregard serving sizes, and have no idea where our food really comes from. So, I’m a fan of macros.
First, we need to determine our BMR (basal metabolic rate), how many calories we need to consume to maintain our weight. There are plenty of sites that can calculate this, just google “daily caloric calculator”, I prefer math. Because, I like math.
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
So for me, 655 + (4.3 x 106) + (4.7 x 63) – (4.7 x 26)
As we are aware, I am a giant among toddlers. Remember the rules of parentheses here, do those first!
4.3 x 106 = 455.8 4.7 x 63 =296.1 4.7×26 = 122.2
So….655+455.8+296.0-122.2 = 1284.7
Now, if you’re sedentary time that by 20%, lightly active times that by 30%, moderately active times by 40%, and very active times by 50%.
I’m annoyingly active. 1284.7x.50 =642.35
Now add them together, 1284.7 + 642.35 =1927.05
My goal caloric intake of the day is 1,927.05
Men’s BMR calculation is a bit different.
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Now this is where it gets a bit tricky, determining a personal micro split. A lot of people/bodybuilders/etc. believe in a good starting position is a 40/40/20 and then alter for your fitness goals. That means: 40% protein, 40% carbs, and 20% fats. I’ll show you this way…although this is not my personal split.
1 gram of protein has 4 calories. 1 gram of carbs has 4 calories. 1 gram of fat has 9 calories.
Let’s take my 1927.05 requirement and split it up. I love cross multiplying because again, I really love math, not to be confused with calculus and that confusion. Because no, that’s not fun.
First let’s figure out protein and carbs. (P/1927.05) x (40/100)
Alright for this we need to cross multiply, p being protein.
Step 1. P x 100 = 100p
Step 2. 40 x 1927.05 = 77082
So 100p = 77082 divide 77082 by 100 to get P
Step 3. 77082/100=770.82
Which means, I need to consume 770.82 calories of protein and carbs.
And to avoid doing that step over again I can just subtract 1927.05-(770.82×2) =385.41 which would be my total amount of fat calories.
So, then I take 770.82/4 to figure out my grams of protein and carbs needed.
770.82/4 = 192.705g
Which, to be honest, is an insane amount of protein for me to be eating.
Following this method my fats would then be 385.41/9 =42.823g
I think that’s far too much for me. So I take a longer route…
I use my ideal .6 – 1.1 range per pound and base my daily menu off of that.
But remember, what works best for you, might not work best for Bob, or Me, or Michael Jordan.
My best health/nutrition advice is just to become conscious of what you are eating.