In general this is a formula. You have to start somewhere to know what works for you. Once you’ve got your numbers stick to that for a few weeks then change the ratio’s for maximum results for you. Everyone is different.
Let’s get started…
For Caloric intake you multiply your body weight (BW) by 10 for the low end and by 12 for high end. Start somewhere between there. You can adjust as you go…
Formula for Daily Calorie intake – BW x 10 = Low Daily Calories BW x 12 = high daily calories
For me right now I took 153 X 10 = 1530 and 153 x 12 = 1836. So my calorie intake should be some where between 1500-1800. I’m going with 1600 for my Carb, Protein & Fat macros.
Once you figure out how many calories per day, you need to calculate what percentage of those calories will be Carbs, Protein’s & Fat.
You should have 1-1.5 (x) grams of protein per body weight pound.
Formula for Daily Protein. x * BW = P then take P * 4 (number of calories per gram)
You might want to start in the low to mid range for Protein and adjust later.
So my numbers come out like this. 1.5 X 153 =229.5grams. * 4 = 918 Calorie will be from Protein
I do this by percentage. usually 20-25%. I’ve seen some plans that are higher. Take whatever Percentage of Fat you want to use multiply that by your calorie intake for Calories from fat sources then divide by 9 to get daily grams of fat.
F% * Caloric intake = Calories per fat /9= grams of fat
my example: I will use 20 %
.20 x 1600 = 320 calories /9 = 35.5grams
Carbs is what is left over. So add the calories from Protein & Fat and subtract that from total Caloric intake for the day. Multiply
Protein = 918 calories
Fat = 320 Calories
918 + 320 = 1238
then take 1600-1238 = 362 Calories from Carbs divide by 4 to get grams = 90.5 grams of Carbs
So now you can figure your percent to put in your app. Like My fitness Pal!
Divide each by your caloric intake
mine would look like this.
Protein 918/1600= 57% I’d round to 55%
Fat we already know is 20%
Carbs 362/1600 = 23% round up to 25%
As you lose weight you would you would need to recalculate your caloric intake and your macros. I would recalculate after 8-10 pounds or so…
You can also look up IIFIYM.com there is a calculator then you can play with. There are many ways and opinions on this. Just pick one and start from there. adjust along the way to what works for you.
Your body works harder to break down protein? You burn more calories in the digestion process breaking down protein than you do fat or carbs. Your body also NEEDS more protein to build/spare lean mass – especially on a weight loss diet.
There is always carb cycling and intermittent fasting. None of which I’ve tried. But that is to come and when I get there I will blog about.