Computing Your Macro-nutrient Partitioning (Carbohydrates, Protein, Fat)

nrg500nrg500 Posts: 1,235B-Class
First, you must know your BMR or basal metabolic rate. This the amount of energy required for normal body functions at rest

For males:

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

For females:

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

Now that you know your BMR, compute for your calorie maintenance level (also known as Total Daily Energy Expenditure or TDEE for short) by multiplying your BMR by your activity multiplier which are shown below

Sedentary (very little or no exercise at all) - 1.2
Lightly active (exercise for 1 to 3 days per week) - 1.375
Moderately active (exercise for 3 to 5 days per week) - 1.55
Very active (exercise for 6 to 7 days per week) - 1.725
Extremely active (hard daily exercises or sports) - 1.9


Let's say you need 2500 calories (TDEE) to maintain your current fat mass and muscle mass. Just add 500 calories if you are on a bulking phase or subtract 500 calories if you are on a fat loss phase

For bulking phase, that would be 2500 + 500 = 3000 calories

Now, let's compute how much carbohydrate, protein, and fat you must eat in a 3000-calorie diet

For bulking phase, let's try a 50-40-10

50% - carbohydrate
40% - protein
10% - fat

Before we proceed, remember there are:

4 calories for every 1 g of carbohydrate
4 calories for every 1 g of protein
9 calories for every 1 g of fat


Here are your macro-nutrient requirements

Carbohydrate
calories: 3000 x 0.5 = 1500 calories
amount: 1500 / 4 = 375 grams

Protein
calories: 3000 x 0.4 = 1200 calories
amount: 1200 / 4 = 300 grams

Fat
calories: 3000 x 0.1 = 1200 calories
amount: 300 / 9 = 33.33 ~ 33 grams


For fat loss, you can try a 30-50-20 macro-nutrient ratio


Be informed that there is no single macro-nutrient ratio that will work for everyone. You have to experiment and find out what macro-nutrient ratio works best for you

Comments

Sign In or Register to comment.

Today's Bible Passage