Simple Macros
A short, concise guide to setting your Macronutrients.
Firstly the numbers that you will generate from this information, will only be a
good estimation. It is then down to you to monitor and track progress, and
adjust as you move forward.
1. TOTAL CALORIES
Before we even think about protein, carbs and fats we must determine our
calorific intake for our goal. To do this we must first establish a baseline target
for maintenance. This is the number of calories we need to stay as we are.
A simple equation for this is :
Bodyweight (KG) x 22
Then we multiply that by a activity multiplier.
!1
So an example would be.
I weigh 100kg and i train 6 times per week. Im also very active.
100 x 22 = 2200 x 2.1 = 4620 calories for maintenance (estimation)
Now we have our maintenance calories, we can adjust this to suit our goals. Be it
gaining mass, or losing body fat.
1pound of fat = 3500 calories. So a good place to start for losing fat
would be 200-500 calories off our total.
We don't want to lose too fast. As we are then in danger of losing our hard
earned muscle.
2. MACRONUTRIENTS & FIBRE
Now our calories are figured out, the next part is where do we get the calories
from.
Main sources are Protein, carbohydrates and fat. There are a couple of ways to
base these. Either on bodyweight, or a percentage of total calories. As protein is
the main nutrient involved in repairing tissue when growing, and also
maintaining tissue when losing fat. We will always start here, and work the
amount out via our current bodyweight.
With carbohydrates and fats we will work out on a percentage of the remaining
calories, dependant on goal.
!2
Useful information for us to know.
Protein i would look to set between 2.3-2.8g per kg bodyweight.
So again for our example. 100kg bodyweight x 2.6 = 260g Protein.
(Higher protein intakes have been shown to be more satiating, and help improve
positive moods)
Now to set Carbohydrates and fats.
If looking at dieting i would set fat levels lower, to make room for more carbs. In
order to aid our training.
Fat intake 15-25% of calories. So our example again.
4620 - 500 = 3760 (cutting target)
20% of 3760 = 752
752 divided by 9 = 83g fat
The rest is to be made up from carbohydrates.
So finally how our example should look for losing fat.
Total daily calories - 3760
Protein 260g (1040cals)
Fats
83g (752cals)
Carbs 492g (1792cals)
!3
Number guide for cutting and gaining :
3. FIBRE
Very important for our gut health and nutrient absorption.
Minimum daily intakes :
Female 20g
Males 25g
*information used from The muscle & strength pyramid Nutrition.
!4