Example scenario of computing caloric requirements and macro distribution/ratio
sevenstring
Posts: 903
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
pinaste nya sa website http://mysomeewebsite.somee.com/CalorieCalc.aspx at lumabas na:
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:
yung output:
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
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
Comments
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
si Jettie may mas magandang version nung sa excel. if you want, try mo siya iPM kung pwede ka makahingi ng copy.
+1 !
hahahha!
Meron kaso short gains din
sir, madali lang intindihin basahin mo ng ilang beses
Pero kung nahihirapan ka pa rin talaga, ganito gawen mo per day kumain ka ng maraming karne, itlog, gatas, whey protein, bcaa, gulay, prutas
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!
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.
underweight kase ko, dapat angbtimbang ko mga nasa 59 kilos dapat
ganun ba? wag ka na magcompute bro, sige kain lang ng kain.
try mo 200/200/60 divide into 5-6 meals
@popoycanton salamat po sa reply
@badass_vinch salamat din , e di kailangan ko po palang kumain ng kumain ng madaming kanin haha.. yung pag inom po ba maraming tubig nakakatulong din ba yun para bumigat ang timbang?
hindi lang rice, kainin mo lahat lalo na mga karne kung maari. yung madaming inom ng tubig advisable talaga yan pero wag mo isipin na magegain ka ng quality weight dahil sa water. temporary weight lang yun dahil eventually iihi at ipapawis mo din yung tubig. kung gusto mo. timplahan mo pa ng juice para extra calories na walang kahirap hirap. May client ako before na kagaya mo, 2 liters ng cool aid ang baon nya sa gym pag nagbubuhat
Gumagawa po ako ng meal plan sa ngayon. Tama na ang guesstimate, para maximize ang gains, dapat korek rin ang nutrition.
Ano po ba ang magandang macro ratio para sa strength training?
At ano rin po ang magandang protein g/lbs of BW ang dapat sundin para lean / muscle gains kasabay ng heavy training?
I tried the calculations with 1.5g and it looks a bit high (BTW, I'm 150 lbs).
Thank you.
Ano ba current set up mo sa nutrition? I dont think meron magandang ratio specific for strength training, bodybuilding or whatever sport. Bawat tao kasi may individual needs kaya kanya kanya talaga ng diet yan. Kung ang tinutukoy mo is how/what to eat to maximize your training results then this is simply taking in more calories in general. The "lean mass gains" will depend on a lot of variables regardless if you eat a lot, train heavy, rest properly. I know a lot of guys who eat tons of protein, sufficient carbs and fat, train heavy, have enough rests but are not happy with their gains (minimal muscle gains).
Salamat sa reply, Vinch.
In general, like you said, I'm eating more calories. Proof is I'm gaining scale weight.
For current nutrition setup, a typical day:
Agahan: wheat bread, butter, eggs (2), coffee, milk
Lunch: 2 cups rice, meat ulam (with more servings for me), bananas (or other fruit)
Post WO: milk, leftovers from lunch with rice (if available)
Dinner: 1 cup rice, meat/fish ulam, veggies
Before bed: milk, more eggs
Baka kasi kulang ako sa protein or sobra sa carbs, kaya natanong ko kung ano ba dapat na ratios / grams per pound of bodyweight. At least if I get the nutrition aspect correct, I've taken out one of those variables to consider.
Your typical day seems sufficient kung titignan yung list. Although guestimate lang yung sukat nyan, the fact the you are gaining weight is a good indicator that you are well fed. Looking at your protein and carb sources, i could tell that they are enough for a 150pounder. The only thing na alanginin dyan is the fat content of your meals. Doble kasi ang calories ng fat, so lets say may 1tspn. of oil per meal (lutong bahay kasi), then you have butter, yolks, milk and fat content pa ng mga meat baka ito ang pwede mo imanage for now to probably improve your body. Try mo ilista mga kinain mo tapos input mo sa mga online calculators, para mas confident ka
Sana dumating rin ang panahon na from experience e malalaman ko rin kung tama ba ang quantities ng kinakain kong protein and carbs just by looks.
But before that time comes, don't you think its important to have specific ratios as a guide? Or not yet needed at my current level? This thread gives a 40P/40C/20F ratio. I thought that was the rule of thumb for weight lifters. Pasenya na po at makulit.
Agree po na alanganin yung mga fat contents at baka yun nga ang wildcard.
Let say alam mo yung macros ng Lean meat at 100g : 20 P 0 F 0 C, tapos rice kunware lang at 150g bigas : 4 P 0 F 100 C
Sa ganyan, alam mo na kung ilan kakailanganin mo sa 40p/40c/20F at your current BMR
To add, kung masyado ka OCD sa macros, kelangan mo na talaga ikaw mag luto ng foods mo para estimated mo talaga yung PFC content ng bawat ilalagay mo sa tyan mo.
Timbangan is your bespren at online food calories lookup para sa macros nila.