how to calculate daily macronutrient needs

mariesearcy
mariesearcy Posts: 4 Member
in Health and Weight Loss
Hello does anyone know how to calculate daily macronutrient (protein, fat and carb) needs? I had a nutrition class that thought us how to calculate how much protrein, fat and carb one would need per day based on their body weight and height but I've forgotten the formulas and don't just want to plot my stats into a website --- I want to do the work myself.

I found a site that says this is how you would calculate your protein needs:
1. convert weight in lbs to kg
2. multiply weight in kg by 1.4g to 1.5g (the amount you should have per body pound; minimun (1.4g/kg), max (1.8g/kg))

If you know how to calculate macronutrients please PM me or reply to this post.

Thanks a much

:)

Replies

  • Stage14
    Stage14 Posts: 1,046 Member
    The most common standard I've seen most often are one g of protein per lb of lean body mass or one gram of protein per kg of body weight. Obviously, the second one is usually a little lower than the first, but unless you're going for a specifically high protein diet, it's probably fine. I try to shoot somewhere between the two. I'd like to get 109g of protein a day (LBM), but as long as I get over 72g (my weight in kg), I don't stress if I don't hit my goal number completely. Of course people who are trying to bulk and lifting intense heavy weights 4x a week or more will usually have more, as will people on very low carb diets. Again, that's just what I've noticed to be the most common methods among otherwise common-sense approaches to nutrition. Others may have very different ideas.

    As far as fat, I'm interested to see answers there myself. I've been kind of flying in the dark on that one, adjusting it around to try and find the balance.

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