Macronutrients or macros are a group of nutrients found in food that give us energy. The three macronutrients are Protein, Carbohydrates and Fat.
Macro counting helps you understand where those calories are coming from and how they affect your body and that not all calories are created equal.
Formula to calculate macros.
- First, you need to know how many calories you eat each day.
- Next, determine your ideal ratio.
- Then, multiply your total daily calories by your percentages.
- Finally, divide your calorie amounts by its calorie-per-gram number (4).
Example:
Suppose you want to be eating 2300 calories per day in the ratio of 50% carbs, 25% fat and 25% protein.
To get your calories for each macronutrient, we multiply your total calorie intake by the percentages of each.
Carbs
= 50% x 2300
= 1150 calories.
Fat
= 25% x 2300
= 575
Proteins
= 25% x 2300
= 575
To get each in grams, we divide them by four since 4 calorie is 1 gram.
Carbs
= 1150 ÷ 4
=287.5 grams of carbs.
Fat
= 575 ÷ 4
= 143.75 grams of fat.
Proteins
= 575 ÷ 4
= 143.75 grams of proteins.
