Counting macros

Macro counting is a great way to track our daily energy intake and see exactly what we are consuming, although most of us find it difficult and confusing.

Getting the split right though can allow us to achieve significant success in our training and fat loss goals and help to ensure that we eat nutrient dense foods.

Macro-nutrients are our source of fuel and essential for a healthy, functioning body. They are split into three categories: fats, carbohydrates and protein.

The amount you consume is dependent on factors such as your body type i.e ectomorph, mesomorph and endomorph and your daily energy expenditure.

So how do you calculate the right amount of macros for you?

Firstly, we need to work out your BMR (Basal metabolic rate) the amount of calories your body needs per day to maintain body weight.

The most simple equation is the ‘Harris Benedict Equation’, which multiplies your minimal energy expenditure (BEE) with your level of activity. This can be calculated quickly and simply online by entering your age, height and weight or alternately use the following formula:

Men: BEE = 66 + (13.75 x bodyweight in kg) + (5 x height in cm) - (6.8 x age)

66 + (13.75 x 63.7 = 877) + (5 x 180 = 900) + (6.8 x 23 = 156) = 1687

Women: BEE = 655 + (9.6 x bodyweight in kg) + (1.8 x height in cm) - (4.7 x age)

655 + (9.6 x 57 = 1202) + (1.8 x 180 = 324) + (4.7 x 33 = 155) = 1371

You then need to identify how active you are on a weekly basis, for example how frequently you use the gym and play sports and how active your lifestyle or job is…this must be calculated on an ‘activity factor’ of 1.2 (sedentary), 1.5 (moderate) or 1.9 (very active). Be careful here because we often over play this in our minds…. I can cycle up to 18 hours a week for training yet I would still regard myself as ‘moderate’.  I still spend lots of time at my desk.

Now calculate your total daily expenditure by multiplying your BEE by your activity factor

Using the figures above, look at this example:

BEE x Activity Factor: 1687 X 1.5 = 2530 calories (M) and 1371 x 1.2 = 1645 calories 

Now I have this figure I can break down the calories into my macro-nutrients in order to achieve my goals. Protein is one gram to every pound of body weight, while fat is 0.3-0.4 of a gram to pound of body weight. Carbs will make up the outstanding calories.

Knowing my base split, I can bring overall calorie expenditure down by 500 to go into deficit for fat loss and raise it by 300 calories for a surplus and mass gain.

Having set macros is more reliable and sustainable than just following a set amount of calories. It encourages consumption of the right balance of foods rather than just getting your calories from anywhere as a diet lacking in protein for example, can have a negative impact on your results.

Its important to remember that calories aren’t all the same, a carbohydrate calorie is different to a protein calorie, which requires more energy for breakdown and therefore, has a knock-on effect on metabolism and energy expenditure.

As I said earlier, this way allows you to see what goes into your mouth and makes you aware of eating nutritionally dense foods. A really helpful app that I use is ‘MyFitnessPal’, you can diarise all your food intake and it helps you calculate your macro-nutrient intake too.

You will however, only achieve a toned, muscular physique by combining the macro-nutrient ratio with serious training!

This may sound like a lot to keep in mind but don’t get frustrated. Your building a healthier lifestyle and with determination, resolve and a willingness to change, you’ll keep progressing toward great things!

Lisa
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