How to find your macro numbers

How to calculate your macros.

  • 1. Work out your Basal Metabolic Rate (BMR) Your BMR is the number of calories your body burns each day without you doing anything. If you were to lie
  • 2. Decide your activity level.
  • 3. Choose your macro split.
  • 4. Work out how many grams of each macro you need to eat.
  • 5. Figure out how to make it work for you.

How do you macro count?

To count macros you need to determine how much of each macronutrient you need daily, which is based on your individual body composition and fitness goals. Once determined, you go beyond just counting calories and track how many grams of carbs, fat, and protein a food will provide.

How does macro counting work?

There are few ways in which macro counting is similar to old-school calorie counting. In fact, each macronutrient consists of a specific amount of calories per gram. Carbs and protein has 4 calories per gram, and fat has only 9 calories per gram. So, when it comes to counting macros, you have to control your calories too.

Why is it important to Count Your macros?

It is important to count your macros and not just your calories because where you are getting your calories from really does matter. Each macro provides a certain number of calories per gram. Getting the right amount of protein, fat, and carbs will determine whether you are building or losing muscle and whether you are putting on or losing fat.

How does the macro calculator work?

The macro calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats. Scroll down to get started with the Macro Calculator now! Age is required!

What is the easiest way to count macros?

The easiest way to count macros is to use your two hands, explains Jonathan Valdez, M.B.A., R.D.N., C.D.N of owner of Genki Nutrition. “It’s a rough estimate, but it will help you estimate macronutrient content when you have no idea what the food profile might be” says Valdez.

How often do you recalculate your macros?

If you are no longer losing weight at the rate of 1 to 2 pounds per week or more (not including the first week due to water loss), then recalculating your macros every 3-5 weeks would be a great strategy for you to use. If you tend to lose weight pretty quickly, every 10-15 lbs. lost would be a good time to recalculate your macros.

What is a macro and how do I Count It?

Macronutrients (macros for short) are what makes up the calorie content of food. The three categories of macros are fats, carbohydrates, and protein . It is important to count your macros and not just your calories because where you are getting your calories from really does matter. Each macro provides a certain number of calories per gram.

What foods fit your macros?

Foods High in Protein. Animal meats, like beef, chicken, lamb, pork and turkey. Dairy products, like cheese, milk, whey protein and yogurt. Eggs. Legumes, like beans, lentils, peanuts, peas and soy. Nuts. Quinoa. Seafood, like fish and shellfish.