Figuring out your Macronutrients

DHLFITNESS25

Hey guys, I just wanted to share how I figure out my macros and its working very well for me. For those of you who have trouble figuring out yours hopefully this way will help you guys out!!

First we need to figure out your BMR taking into account your energy level (ranges from 13-17) If you are not active at all (don't go to gym or you sit at a desk at work all day) multiply your body weight by 13, which in my opinion is very low. And everyone should stay active!! If you are very active(attend gym 4-6 days a week and job is active) multiply your body weight by 17-18. Now we have your calories!!

Now that we have your calories, do you want to cut or bulk or even just maintain your weight? If thinking of cutting start off by subtracting 200 calories and if thinking of bulking start off by adding 200 calories. If maintaining leave calories alone.

Now for the fun part, figuring out your macros!! Let's start off with Protein. 1 gram of protein per pound. For example, if you weigh 115 pounds, you have 115 grams of protein. It's that simple!!

Next is your fats. This can range from .3 - .6. I recommend, especially for women, to multiply by .4-.5 but it all depends on personal preference. Do you like more fatty foods or more starchy foods? So lets say you choose .4, multiply your total body weight by .4(115x.4= 46 g of fat).

Now to carbs(who doesn't love carbs)! Get out your calculators! Multiply your grams of protein by 4 since each gram of protein equals 4 calories. (115x4=460 Calories) Now multiply your grams of fat by 9 since each gram of fat equals 9 calories ( 46x9=414 calories). Now add those two numbers together (460+414=874). Then subtract this number from your calories. So for this example(115 pounds, very active, cutting- Approx 1755 Calories). So 1755-874= 881. Now divide 881 by 4 since each gram of carb equals 4 calories. you get Approximately 220 Carbs.

And those are your macros for a 115 pound person who is very active and cutting.
Approx. 1755 Calories
115 g Protein
46 g Fat
220 g Carbs

Hope this helps out those who had trouble.

Yi5hedr3

set to 10c/20p/70f. all good.