How to Calculate Your Macro Breakdown Manually
This is part two of how to calculate your macros manually: macro breakdown. In part 1, I gave you some formulas to help you figure out your BMR or basal metabolic rate based on your gender, height, weight, and activity level. These calculations gave us our daily total calorie intake which we then can adjust based on goals of either maintaining or trying to lose or gain weight. So, the next step is to figure out how many grams of protein, fat, and carbs you should eat to add up to that daily calorie intake to help further support your goals. In other words, we are going to determine your macros.
As discussed in a previous post,
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of carbohydrate = 4 calories
In general, you should aim for at least 1 gram of protein for each lb of body weight. As an example, let’s say I weight 120 lbs that means I need 120 grams of protein.
120 grams x 4 calories = 480 calories
From my last post, I am going to use 2300 calories as my daily calorie intake based on my BMR calculations and accounting for moderate to high intensity exercise (because I do a lot of weightlifting and HIIT training and I am also still breastfeeding my son).
So 2300 – 480 = 1820 calories remaining
Women need more fat than men to help keep our hormones balanced and in general, eating at least 20-30% of your daily calorie intake from fat (good fats!) will help keep you healthy and feeling satisfied!
I am going to go with 30% because I am training hard again and I am breastfeeding so I need a healthy amount of fat in my diet.
.30 x 2300 calories = 690 calories from fat
690 calories / 9 calories per gram = 76.667 grams
I am going to round up to the nearest gram so that gives me 77 grams of fat
If you are keeping track I used 480 calories for protein and 690 calories for fat of my total 2300 daily calorie allowance.
2300 – 480 – 690 = 1130 calories left for carbs!
1130 calories / 4 calories per gram = 282.5 grams carbs
I will round up and call this 283 grams.
Final Macro Breakdown
In summary, my total daily calorie intake is approximately 2300 calories
My macros are 120 grams of protein, 77 grams of fat, and 283 grams of carbs.
This breaks down into about 21% protein, 30% fat, and 49% carbs.
These ratios might not be appropriate for your needs and goals and are merely to give you a starting point. For individualized help with calculating and determining your macros, please contact me for more information!