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Macros-Worksheet-Updated-

The document explains how to calculate macronutrients (macros) for optimal health and weight management, detailing the importance of carbohydrates, proteins, and fats. It provides a step-by-step formula for determining maintenance calories based on activity level, creating a calorie deficit, and calculating daily intake of protein, fats, and carbohydrates. The example calculations illustrate how to derive specific macronutrient targets based on body weight and activity level.

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anh.nguyenquoc
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2 views

Macros-Worksheet-Updated-

The document explains how to calculate macronutrients (macros) for optimal health and weight management, detailing the importance of carbohydrates, proteins, and fats. It provides a step-by-step formula for determining maintenance calories based on activity level, creating a calorie deficit, and calculating daily intake of protein, fats, and carbohydrates. The example calculations illustrate how to derive specific macronutrient targets based on body weight and activity level.

Uploaded by

anh.nguyenquoc
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Understanding Macros

Learn to Calculate Your Macros for Every Phase of Life.

Macros, short for macronutrients, consist of carbohydrates, proteins, and fats, providing the body with
essential energy and nutrients. They are crucial for weight management and overall health, as they not
only fuel our daily activities but also help in regulating appetite, maintaining muscle mass, and
supporting various bodily functions, ensuring balanced nutrition for optimal well-being.

The Formula:

Step 1: x10 : No Exercise / Walks


x11 : Light Exercise, strength training 2x per week
BODY WEIGHT X ACTIVITY LEVEL =
MAINTENANCE CALORIES x12 : Moderate Exercise; working out 3-4x per week
x13 : Heavy Exercise 4-6x per week
ex: 150 x 11 = 1650 Calories x14 : Athlete; every day, 6x per week for multiple
hours

Step 2: Create a Calorie Deficit CALORIES:

MAINTENANCE CALORIES - 1 GRAM OF CARB = 4CALORIES


CALORIES = DEFICIT
1 GRAM OF PROTEIN = 4CALORIES
ex: 1650 cal - 200 cal = 1450 cal 1 GRAM OF FAT = 9CALORIES

Step 3: Calculate Protein CHOOSE THE NUMBER YOU MULTIPLY PROTEIN BY:

125 - 145LBS = 1.5


BODY WEIGHT X PROTEIN # = DAILY
PROTEIN INTAKE 145 - 165LBS = 1

165 - 195LBS = .9
ex: 150 x 1 = 150g of Protein per day
195 - 250LBS = .8

250 - 300LBS = .6

Step 4: Calculate Fats Step 5: Figuring Out Carbohydrates

Calculate the calories for protein and fat:


BODY WEIGHT X .3 = DAILY FAT
150g of Protein x 4 Calories = 600 Calories
INTAKE 45g of Fat x 9 Calories = 405 Calories

600 Calories + 405 Calories = 1,005 Calories


ex: 150 x .3 = 45g of Fat per day
Subtract Calories from deficit calories to get total
carbohydrate calories: 1450 cal - 1005 cal = 445 cal

Divide Carbohydrate calories by 4: 445 / 4 = 111g Carbs

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