Example scenario of computing caloric requirements and macro distribution/ratio

Medyo sinisipag ako ngayon at di ako pumasok hehehe... I would like to share calculating macronutrients ratio through an example for those who are still confused on how to determine their caloric requirements. Nagbabasa basa kasi ako sa mga iilang threads dito and I see some questions na: "bulking ako and kumain ako ng ganito, ok na ba ito?" or "nagtake ako ng mass gainer pero di pa rin ako nag ge gain". I hope this thread will be able to answer most of the questions.

I will give a hypothetical scenario para madaling masundan, although I will be using bulking sa example na ito, but pwede din naman i-apply ito sa cutting. Here it goes:

Isang araw, si Joe (110 lbs ang weight nya) ay nagdecide magbodybuild kasi madalas siyang binubully ng mga pinsan nyang malalaki ang katawan.

Pinlano nya maigi ang steps para sa nutrition nya para ma achieve ang goal nya na makapagbulk.

(note: if di kayo comfortable sa formulas or numbers, dont worry, I created a utility site na mag cocompute ng calories nyo from a given food list  http://mysomeewebsite.somee.com/CalorieCalc.aspx and eto yung gagamitin natin sa post na ito . After nyo basahin ang post na ito,  please see page 5 of this thread on how to use this utility.)

=== STEP 1: Choose the Macro Ratio na Gusto nyong gamitin ===

Nagcompute siya ng caloric requirements nya (for example, http://www.freedieting.com/tools/weight_gain_calculator.htm  dito siya nagcompute). At lumabas na 2500 calories ang kelangan nya per day based sa computation. Ang pinili nyang macronutrient ratio is:
Protein: 1.1g protein / bodyweight in lbs
Carbs: 40% ng total calories
Fat: Remaining calories

The following computation will be based on his selected macro ratio. Some people use percentages all the way (you can see some people say 40P/40C/20P which means 40% protein/40% carbs/ 20% fat), some people use a mix of percentage and computation by bodyweight, while some people purely use computation by bodyweight. I will show the mixed computation so that you know how to compute both, then later on decide on which computation you like to use.

Gumawa ng diet plan si Joe using Notepad para mas mapadali ang pag compute nya at mamamanipulate nya ng mabilis ang computation. If medyo masakit sa mata nyo yung mga formulas dito, dont worry to much, yung website na ang bahalang mag compute ng lahat-lahat.

=== STEP 2: Determine the Required Grams of Protein, Carbs and Fats ===

For the Protein
(This one is computation by bodyweight)
Target Protein in Grams = BodyWeight in lbs  x   1.1 (from his selected macro ratio as shown above)
Target Protein in Grams = 110lbs * 1.1
Target Protein in Grams = 121g


For the Carbs
Para makuha ang target carbs nya in grams:
(This one is computation by percentage)
Calories for Carbs = Total Target Calories x Percentage of Carbs
Calories for Carbs = 2500 x  .4
Calories for Carbs = 1000 calories

But we need to convert that calories to grams.
Given: 1g of carb = 4 calories
Target Grams for Carbs = Calories for Carbs /  (4 calories)
Target Grams for Carbs = 1000 calories /  (4 calories)
Target Grams for Carbs = 250g


For the Fat
Para makuha yung grams of fat, kelangan natin malaman din natin kung ilan ang calories ng Protein.
Given: 1g of protein = 4 calories
Calories from protein = Target protein in grams / (4 calories)
Calories from protein = 484 calories

Calories from carbs=1000 calories (from previous computation)

Calories for Fat = Total Calories - Protein Calories - Carb Calories
Calories for Fat = 2500 - 484 - 1000
Calories for Fat = 1016 calories

Given: 1g of fat = 9 calories
Target Grams for Fat = Calories for Fat / (9 calories)
Target Grams for Fat = 1016 / 9
Target Grams for Fat = 112.89 g

(lahat ito precomputed na sa excel file, nilagay ko lang for additional info)

So in summary, ang kakainin ni Joe is:
Protein: 121g
Carbs: 250g
Fat: 112.89g


=== STEP 3: Prepare the Meal Plan based from the Macro Values ===

Ngayon nakuha na nya yung macronutrient distribution ng pagkain nya, ihahanda na nya yung meal plan nya sa isang araw.

Tumingin siya sa ref at meron silang mga itlog at tuna sa ref. Pumunta siya sa http://nutritiondata.self.com/ para tignan ang nutrition fact ng itlog at nakita nya na ang isang itlog with yolk is:
Protein: 6.26g
Carbs: 0.56
Fat: 5.28

Yung tuna nya is tinignan nya yung nutrition facts sa label at nakita nya na 3 ang servings per can:
Protein: 8g x 3 = 24g
Carbs: 4g x 3 = 12g
Fat: 2g x 3 = 6g

Para maging simple lang example natin, assume natin na ito lang ang balak nyang kainin sa araw araw (hehehe)...

Ang balak nya is kumain ng 4eggs per day, 2 tuna in can then 5 scoops of rice (45g of carbs per 1 cup) . Eto ang nakalagay sa notepad nya

// 4 Eggs
Egg,4,6.26,0.56,5.28

// 2 tuna can, 3 servings per can. so 2x3 = 6
Tuna,6,8,4,2

// 5 cups of rice
Rice,5,0,45,0

pinaste nya sa website http://mysomeewebsite.somee.com/CalorieCalc.aspx  at lumabas na:


Protein: 73.04 g -- 18.31%
Carbs: 251.24 g -- 63.00%
Fat: 33.12 g -- 18.69%

Total Calorie: 1595.20 cal

Analyzing the values, pwede na yung carbs ni Joe vs doon sa target requirements nya, but short pa rin siya sa protein at fat. Meron siyang two choice: Pwede pa nyang abutin yung required calories through foods or he could choose to take extra virgin oil or fish oil and whey protein supplement to fill the gaps in his diet. (Sa example na ito, piliin natin ang supplement path.) Ang ginawa ni Joe is inedit nya ang Notepad at inexperiment nya kung ilang whey protein scoop at ilang tablespoon ng olive oil ang kelangan nya. At based sa trial and error na ginawa nya, kelangan nya ng 2 scoops ng whey at 6 tablespoon ng olive oil.

Bale ang summary ng meal nya sa araw na yun is:
4eggs, 2 tuna in can, 5 scoops of rice, 2 scoops of whey, 6 tablespoon of olive oil

so eto ang nasa notepad nya:

// 4 Eggs
Egg,4,6.26,0.56,5.28

// 2 tuna can, 3 servings per can. so 2x3 = 6
Tuna,6,8,4,2

// 5 cups of rice
Rice,5,0,45,0

// 6 tbsp of olive oil
Olive oil,6,0,0,14

// 2 scoops of whey
Whey,2,25,1,1


yung output:

Protein: 123.04 g -- 19.10%
Carbs: 253.24 g -- 39.30%
Fat: 119.12 g -- 41.60%

Total Calorie: 2577.20 cal



Ngayon nakuha na nya yung total calories nya, all he need to do is to split the meals across the day.


========================

Summary:
Feel free to do trial and error sa macros nyo using yung website. Kung may app kayo para sa cellphone to track your calories, ok din yun. :)

I hope makatulong ito sa inyo mga ka PBB :)
«13

Comments

  • Typo sir. Sa carb computation. 250g ang kailangan niya para sa "carbs". :)
  • ^^ thanks for proof-reading my post :)
  • Very nice post sir! Engineering ka din ba? Uma-Algebra ka e. hehe.
  • allen101allen101 Posts: 5,102
    Maganda ito, kailangan pag ukulan ng oras mamaya sa pagbabasa hehe
  • RockcenaRockcena Posts: 603
    ask ko lang po f same dn po ba i2 sa computati0n ng caloric requirement sa nabasa ko sa TTAB yung haris benedict na formula? Tia
  • panyolpanyol Posts: 5
    Paps, okay lang ba pa-send ulit ng file? Expired na daw eh. Hehe
  • Rockcena wrote:
    ask ko lang po f same dn po ba i2 sa computati0n ng caloric requirement sa nabasa ko sa TTAB yung haris benedict na formula? Tia

    doon sa example sa itaas, I am not sure kung anong ginamit na formula but if you specifically want yung sa harris benedict formula, meron din doon sa same site:

    http://www.freedieting.com/tools/calorie_calculator.htm


    panyol wrote:
    Paps, okay lang ba pa-send ulit ng file? Expired na daw eh. Hehe

    si Jettie may mas magandang version nung sa excel. if you want, try mo siya iPM kung pwede ka makahingi ng copy.
  • iamvinoiamvino Posts: 4
    nakakatamad naman basahin... meron bang short method nito??? nosebleed kasi especially if for me nurse kasi ako hindi ako magaling sa math! haha
  • RockcenaRockcena Posts: 603
    di ka siguro pursigido sa bodybuilding kaya tinatamad ka
  • rtravino29rtravino29 Posts: 1,549
    di ka siguro pursigido sa bodybuilding kaya tinatamad ka

    +1 !
    hahahha!
  • allen101allen101 Posts: 5,102
    iamvino wrote:
    nakakatamad naman basahin... meron bang short method nito??? nosebleed kasi especially if for me nurse kasi ako hindi ako magaling sa math! haha

    Meron kaso short gains din
  • Emman1986Emman1986 Posts: 1,819B-Class
    iamvino wrote:
    nakakatamad naman basahin... meron bang short method nito??? nosebleed kasi especially if for me nurse kasi ako hindi ako magaling sa math! haha


    sir, madali lang intindihin basahin mo ng ilang beses ;) lalo na kung sususndin mo yung sinabi na example na food like tuna, eggs etc.

    Pero kung nahihirapan ka pa rin talaga, ganito gawen mo per day kumain ka ng maraming karne, itlog, gatas, whey protein, bcaa, gulay, prutas :) kahit di mo na sundin ung formula basta make sure na madami ka makakain at maiinum ng mga sinabi ko. :)
  • moi_panmoi_pan Posts: 144
    Sir @sevenstring salamat very helpful kahit newbie ako nasundan ko
  • LjQ06LjQ06 Posts: 3
    Sino po may ibang link or file dun sa excel. Pwede ba po makahingi? Di na po maaccess yung link. Thank you! :D
  • sevenstringsevenstring Posts: 903
    I edited my first post on the first page para mas maging readable, mas understandable at mas klaro yung mga computations. :)
    LjQ06 wrote:
    Sino po may ibang link or file dun sa excel. Pwede ba po makahingi? Di na po maaccess yung link. Thank you! :D

    here it is

    http://www.sendspace.com/file/wc7dum

    in the future, maybe i'll try to upload it to somewhere permanent.
  • LjQ06LjQ06 Posts: 3
    I edited my first post on the first page para mas maging readable, mas understandable at mas klaro yung mga computations. :)
    LjQ06 wrote:
    Sino po may ibang link or file dun sa excel. Pwede ba po makahingi? Di na po maaccess yung link. Thank you! :D

    here it is

    http://www.sendspace.com/file/wc7dum

    in the future, maybe i'll try to upload it to somewhere permanent.

    Many thanks to you po sir! :D
  • redskionredskion Posts: 10
    help nyo naman po ako, kung paano ko ma aabot yung ganito kataas na calories ..ano ano ba dapat kainin ko sa maghapon..


    Calories: 2756

    Grams per meal : Carbs 121.3g , Protine 39.3g , Fats 30.3g

    Grams per day: Carbs 364g , Protine 118g , Fats 91g
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    redskion wrote:
    help nyo naman po ako, kung paano ko ma aabot yung ganito kataas na calories ..ano ano ba dapat kainin ko sa maghapon..


    Calories: 2756

    Grams per meal : Carbs 121.3g , Protine 39.3g , Fats 30.3g

    Grams per day: Carbs 364g , Protine 118g , Fats 91g

    Ano weight mo? bakit mas mataas pa yung fat mo interms of calories kesa sa protein?hindi din importante yung macro distribution (grams per meal) unless 2-3 meals ka lang per day.

    live&dieNATURAL

  • redskionredskion Posts: 10
    49 kilos lang po mag e-18 pa lang ako :(

    underweight kase ko, dapat angbtimbang ko mga nasa 59 kilos dapat
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    redskion wrote:
    49 kilos lang po mag e-18 pa lang ako :(

    underweight kase ko, dapat angbtimbang ko mga nasa 59 kilos dapat

    ganun ba? wag ka na magcompute bro, sige kain lang ng kain.

    live&dieNATURAL

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