![]() It simply means the amount of energy (or calories) that you burn when your body is at rest. The Macronutrient Calculator and Basal Metabolic Rate (BMR) Now all you have to do is use your actual calorie requirements and do similar calculations to obtain how much protein, carbohydrates and fat you would need to eat per day according to your macronutrient distribution.I know this might seem complicated but I will break it down, starting with Basal Metabolic Rate (BMR). As 1g of carbohydrate equals 9 calories, you would need 55.5g of fat and preferably no more than 22.2g from saturated fat. Fat - The above distribution would mean 25% of 2000 calories should come from fat or 500 calories worth.As 1g of carbohydrate equals 4 calories, you would need 200g of carbohydrates. Carbohydrates – The above distribution would mean 40% of 2000 calories should come from carbohydrates or 800 calories worth.As 1g of protein equals 4 calories, you would need 175g of protein. Protein – The above distribution would mean 35% of 2000 calories should come from protein or 700 calories worth.Assuming a calorie intake of 2000 calories and a ‘Weight Loss’ macro distribution of 35% protein, 40% carbohydrate and 25% fat. Now that you know what type of macro distribution you want your diet to be, it’s time to calculate that in real terms. Macro Calculator - Working out Your Figures It is still important that you eat the right type of protein, fats and carbohydrates to maintain optimal health, but keeping your macro requirements in mind can help you to adjust your diet plan easily to meet your changing needs. Knowing how many calories you need is one thing, but the next logical step is to look at your macronutrient distribution to help you better reach your weight goals. The remaining calories from carbohydrates.For any woman who trains, they should be aiming for: Rather than using percentages, many trainers are now utilising global figures for their protein and fat requirements and then making up the rest of their calories with carbohydrates. Used to boost weight loss and exercise performance, the ketogenic diet suggests a macro distribution of: The ketogenic diet is a very strict very low carbohydrate and high fat diet which drives you towards ketosis a state in which your body begins to use more and more fat as its core fuel source due to the lack of carbohydrates. As this diet tended to have so many calories, the macro distribution was seen to be less important but were roughly as follows: A common macro distribution used for weight loss and toning for women would be something like:Ī traditional weight gain and bodybuilding style bulking macro distribution still emphasised quite a lot on protein, but also pushed for a relatively higher fat and moderate carbohydrate level. Women wanting to lose weight and tone up whilst maintaining their lean muscle mass should focus on getting plenty of protein, maintain moderate levels of fat intake and reduce slightly as well as alter their carbohydrate intake. Macro Calculator for Weight Loss & Toning 20-35% Fat with no more than 10% from Saturated Fat. ![]() The general macronutrient ratios recommended by health authorities around the around tend to utilise a range approach such as Australia’s Acceptable Macronutrient Distribution Range (AMDR) derived from the Australian Dietary Guidelines, which are as follows: Macro Calculator for General Health Maintenance in Females All these figures can be found in the Calorie Calculator for Females article. If you were looking at losing or gaining weight, you could work with an adjusted TDEE before calculating your macros. In order to work out your macro requirements, the first figure you need is your TDEE or your Total Daily Energy Expenditure, which is the calories you need per day to maintain weight. The right macro distribution for your diet will help you maintain and build lean and metabolically active muscle mass whilst helping to decrease fat mass. The macronutrient distribution of your diet can have dramatic effects on your ability to lose or gain weight as well as affect a wide range of health concerns including heart health, diabetes, etc. Overall, there are 3 core macronutrients including carbohydrates, proteins and fats and one minor macronutrient alcohol, which is distinct and with massively variable consumption patterns. Macronutrient or macros is a type of food or nutrient which is consumed in large quantities in the diet.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |