WHAT ARE
MACROS
EASY TO FOLLOW
Author: Holly Louise #thefitpharmacist
@thefitpharmacist_
@bodyscience Expert
To assist you in understanding each topic, our team of experts have valued each tip out of 100 points. Total of the tips points contributes to the final
100 points system.
This is as a guide only, please refer to site terms of use for more information.
WHAT ARE MACROS
60
Points
Reference Table
If I eat Protein
Equals
4 Calories (17 Kilojoules) per gram
If I eat Carbohydrates
Equals
4 Calories (17 Kilojoules) per gram
If I eat Fats
Equals
9 Calories (38 Kilojoules) per gram
7 Calories
Which body type are you:
Based on your body type, you will need to alter your calorie intake to best suit your body.
As a guide we have included pictures below:
Ectomorph
20
Points
Mesomorph
Endomorph
What is your goal:
Losing Weight:
Gaining Weight:
Maintaining Weight:
Ectomorph
Weight in Pounds x 15
Ectomorph
Weight in Pounds x 20
Ectomorph
Weight in Pounds x 17
Mesomorph
Weight in Pounds x 13
Mesomorph
Weight in Pounds x 18
Mesomorph
Weight in Pounds x 15
Endomorph
Weight in Pounds x 10
Endomorph
Weight in Pounds x 12
Endomorph
Weight in Pounds x 11
Macronutrient Percentage
Breakdown
50% Protein / 20%
Carbohydrates / 30% Fat
Macronutrient Percentage
Breakdown
30% Protein / 50%
Carbohydrates / 20% Fat
Macronutrient Percentage
Breakdown
40% Protein / 40%
Carbohydrates / 20% Fat
Example:
Converting Pounds to Kilogram
If I am an 80kg Mesomorph, the first step is to calculate my weight in pounds.
80 x 2.2 = 176 lbs
Now, if I am looking to maintain my weight I would multiply my weight in pounds by 15
176 x 15 = 2640. Therefore my maintenance calorie intake is approximately 2640 Calories
Suggested Macronutrient Percentage Breakdown based on 5 meals per day:
20
Points
PROTEIN
CARBOHYDRATES
FATS
40% x 2640 = 1056
Calories from protein
1056 Calories / 4 Calories
per gram = 264g of protein
per day
40% x 2640 = 1056 Calories from
carbs
1056 Calories / 4 Calories per
gram = 264g of carbs per day
20% x 2640 = 528 Calories
from fat
Approximately 53g of
protein per meal.
Approximately 53g of
carbohydrates per meal.
Approximately 12g of fat per
meal.
528 Calories / 9 Calories per
gram = 59g of fat per day