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Macros

Intro: 00:00
1. What are Macros: 00:11
2. How do you Calculate Macros: 01:08
3. Let’s look at an Example: 02:47
4. Thank you for Watching: 05:20

Intro

Today, I want to talk to you about Macros. What are they? and how do you Calculate them? We’ll look at an example and help you calculate your own daily Macro requirements.

So what are Macros?

Macros is short for macronutrients. They are the three main types of nutrients that provide energy to our bodies: carbohydrates, proteins, and fats. When it comes to dieting, tracking and managing your macros can help you achieve your specific health and fitness goals.

Each macronutrient plays a different role in your body. Carbohydrates are your body's primary source of energy, proteins are essential for building and repairing tissues, and fats help with hormone production and nutrient absorption.

For example, if you're following a low-carb diet, you might set a lower target for carbohydrates and higher targets for proteins and fats. On the other hand, if you're an athlete or someone looking to build muscle, you might have higher targets for protein intake.

The idea behind macro tracking is to provide your body with the right balance of nutrients it needs while creating a calorie surplus or a calorie deficit.

So how do you calculate your macros

Calculating macros involves determining the appropriate amounts of carbohydrates, proteins, and fats that you should consume based on your goals and individual factors. Here's a simplified way to calculate your macros:

Determine your total daily calorie intake goal: Start by figuring out the total number of calories you should consume in a day to achieve your specific goal, whether it's weight loss, maintenance, or muscle gain.

Set your protein intake: Protein is important for muscle growth, repair, and satiety. A common recommendation is to consume 0.7 to 1 gram of protein per pound of body weight (1.6 to 2.2 grams per kilogram). Multiply your body weight by the appropriate protein factor to determine your daily protein intake in grams.

Determine your fat intake: Fats provide essential nutrients and help with hormone production. A general recommendation is to consume 20-30% of your total daily calorie intake from fats. To calculate this, multiply your total calorie intake by the appropriate percentage and divide by 9 (as there are 9 calories per gram of fat) to find your daily fat intake in grams.

Allocate the remaining calories to carbohydrates: Since you have determined your protein and fat intakes, you can allocate the remaining calories to carbohydrates. Carbohydrates provide energy and are often the macronutrient that can be adjusted to fit your goals. Divide the remaining calories by 4 (as there are 4 calories per gram of carbohydrates) to find your daily carbohydrate intake in grams.

Let’s look at an Example

Let's walk through an example using a hypothetical person named Sarah who wants to lose weight. Here's how we can calculate her macros:

Determine Sarah's total daily calorie intake goal:
Let's say Sarah wants to consume 1,800 calories per day to create a calorie deficit for weight loss.

Set Sarah's protein intake:
To preserve muscle mass and support her weight loss goals, Sarah wants to consume 0.8 grams of protein per pound of body weight. Let's also assume Sarah weighs 150 pounds.

Protein intake in grams = Body weight (in pounds) x protein factor
Protein intake = 150 pounds x 0.8 = 120 grams of protein per day

Determine Sarah's fat intake:
Sarah decides to consume 25% of her total daily calorie intake from fats. We'll calculate her fat intake in grams using this information.
Fat intake in grams = (Total daily calorie intake x fat percentage) / 9
Fat intake = (1,800 calories x 0.25) / 9 = 50 grams of fat per day

Allocate the remaining calories to carbohydrates:
Since we know Sarah's protein and fat intakes, we can allocate the remaining calories to carbohydrates.
Protein and fat calories = (Protein intake x 4) + (Fat intake x 9)
Remaining calorie intake = Total daily calorie intake - Protein and fat calories
Carbohydrate intake in grams = Remaining calorie intake / 4

So, using the values we've calculated so far:
Protein and fat calories = (120 grams x 4) + (50 grams x 9) = 480 + 450 = 930 calories
Remaining calorie intake = 1,800 calories - 930 calories = 870 calories
Carbohydrate intake = 870 calories / 4 = 217.5 grams of carbohydrates per day

So, for Sarah's weight loss goals, her daily macro targets would be approximately:

Protein: 120 grams
Fat: 50 grams
Carbohydrates: 217.5 grams

Hopefully that all makes sense!.

Thank you for watching. Please leave a comment below and let us know your daily Macros.

And don’t forget to like and subscribe to the channel for more fitness and health content, and we’ll see you in the next video.

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