Your Guide to Macronutrients

Calorie consumption is key to weight loss, but where those calories are coming from can really make all the difference.

There are five simple steps you need to take in order to set your macronutrient needs in your daily diet.

Step One: Define your goals
Step Two: Determine calorie needs
Step Three: Set protein needs
Step Four: Set fat needs
Step Five: Set carb needs with calorie balance

Now the question is… How do I do those?

Well, we won’t leave you in the dark any longer, just grab a calculator and follow along.

Step One: Define your goals
Select one of the following that best describes your fitness goal:
weight loss/general fitness
endurance training
weight/strength gain

Step Two: Determine calorie needs
Step 2a: Calculate BMR by an online calculator or by the Mifflin St. Jeor Equation
Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Your BMR is how many calories you burn in just keeping your body alive, so when looking at your daily activity and workout you can add calories to the bank.

Step 2b: Estimate Total Energy Expenditure
To estimate Total Daily Energy Expenditure (TDEE):
If sedentary: Multiply BMR by 1.4
If moderately active: Multiply BMR by 1.6
If very active: Multiply BMR by 1.8
If incredibly active: Multiply BMR by 2

Step 2c: Adjust for goals
For weight loss: Subtract 500 calories from TDEE (from step 2b)
For weight maintenance: Use TDEE (from step 2b)
For weight gain: Add 300 calories to TDEE (from step 2b)

This is the amount of daily calories you need to consume in a day.

Step Three: Set Protein Needs
Use the goal you set in step 1 to set your protein needs.

General Fitness or Weight Loss: .4-.5 grams of Protein per pound of body weight
Endurance Training: .5-.6 grams of Protein per pound of body weight
Increase Muscle Mass & Gain Strength: .6-1 grams of protein per pound of body weight

Example: If I am looking to increase strength, and I weigh 154 lbs, I select .65g/lb
.65 x 154= 100 grams of protein

This is your protein needs for the day.

Step Four: Set Fat Needs
This is 20-35% of your daily calorie needs.

So if you have 2000 calories you can consume per day, you need 400-700 calories from fat. If you are training for an event, keep this number closer to the 25% mark.

Example: If I choose 25 percent, or 500 calories from fat, I will divide that by 9 to get grams of fat.
Calories from Fat/ 9= Grams of fat
500/9= 56 grams of fat

Step Five: Set Carbohydrate Needs within Calorie Balance

Here is where we find out what we have left.

Grams of Protein (from step 3): ______ x 4 = A
Grams of Fat (from step 4): _______ x 9 = B

Calorie Needs (step 2c) - A - B= Total Calories Left

Calories left /4 = grams of carbohydrates

Example: So, if I need 100 grams of protein, 56 grams of fat, and have 2000 calories to consume:
Calories from protein: 100 x 4 = 400
Calories from fat: 56 x 9= 504
Total calorie budget = 2,000

2,000- 400 - 504 = 1,096 calories from carbohydrates
1,096/ 4= 274 carbohydrates

Now you have your daily guide of knowing what your goals are for all 3 of your macronutrients. When adding up calories just remember that carbs and protein have 4 calories per gram, and fat has 9 calories per gram. Also remember that these are general guidelines, and that individual needs may still vary.

Becca Capell
iFit Head Trainer

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.