While there is no physiological requirement for carbohydrates, carbohydrate intake can help the sustainability of a diet & performance during exercise.Ĭontinuing our example from the previous section: 550kcal from fat + 800kcal = 1350kcal. 550/9 = 61 grams of fat Carbohydrate CalculationĬarbohydrate intake should be set with the remaining calories after protein & fats have been set.Ĭarbohydrates have a caloric value of 4 calories / gram. While there is no established required dietary fat minimum, a good rule to follow is to set dietary fat between 15-25% of total calories while dieting, with a minimum of 0.25g/pound (0.55g/kg).įat has a caloric value of 9 calories / gram.Ĭontinuing our example from the previous section: 2200 x 25% = 550kcal. However, we do need a minimum amount of EPA & DHA, hence fish oil supplementation is common. Outside of essential fatty acids, there is no physiological requirement for dietary fat. Protein has a caloric value of 4 calories / gram.Ĭontinuing our example from the previous section: 200 x 1 = 200 grams of protein (800kcal) Fat Calculation Therefore, the recommendation is made to set protein based on total body weight for most people. While you can set protein based on LBM (0.8 – 1.5g/lb, or 2 – 3.3g/kg), research on protein per LBM is scarce.Įstimating body fat percentage is also something that most people are not very good at doing. There are also various opinions on this issue, such as setting per pound of lean body mass. This will vary based on being in a caloric deficit or caloric surplus. Protein intake should be set at 1g/pound (2.2g/kg) of bodyweight. This is why stressing over getting your initial calories “just right” when starting out is pointless – you’ll more than likely have to change them anyway.Įxample: A 200 pound male who resistance trains 5 days a week & hikes ~3 miles/week who is dieting: 200 x 11 = 2200 Calories (2200kcal). You always have to adjust your calories upwards/downwards according to actual results. GoalĪs a final note, no matter where you get your estimates from, these calorie estimates are just that – ESTIMATES. Some individuals may have lower or higher calorie requirements than these recommendations, but for the majority of people, these ranges represent a decent starting point. More active individuals may be able to get away with the higher recommendations. The lower values are generally recommended for women and/or less active individuals. Simply multiply your bodyweight (in pounds) by the numbers below. Thankfully, there are shortcuts that we can use that will get you around the same results. Any of them will provide a decent starting point for you. There are several different formulas that can estimate your calorie requirements ( Harris- Benedict, Mifflin-St. Generally speaking, no calorie deficit = no fat loss. Calorie CalculationĬalories are THE most important factor in determining changes in body composition. Special considerations are needed for those who are obese (our macro calculator works for those who are obese). These recommendations are for those who are lean, have an average body fat percentage, or are slightly over weight. This page displays the most common and general recommendations. There are several recommendations for macronutrient intake. Learning to calculate macros by hand is the most common way people calculate their intake. It’s our own design to bring you the most accurate macros from a calculator that we’ve found. We recommend the Macros Inc Macro Calculator.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |