Computing Your Macro-nutrient Partitioning (Carbohydrates, Protein, Fat)
nrg500
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First, you must know your BMR or basal metabolic rate. This the amount of energy required for normal body functions at rest
For males:
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
For females:
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Now that you know your BMR, compute for your calorie maintenance level (also known as Total Daily Energy Expenditure or TDEE for short) by multiplying your BMR by your activity multiplier which are shown below
Sedentary (very little or no exercise at all) - 1.2
Lightly active (exercise for 1 to 3 days per week) - 1.375
Moderately active (exercise for 3 to 5 days per week) - 1.55
Very active (exercise for 6 to 7 days per week) - 1.725
Extremely active (hard daily exercises or sports) - 1.9
Let's say you need 2500 calories (TDEE) to maintain your current fat mass and muscle mass. Just add 500 calories if you are on a bulking phase or subtract 500 calories if you are on a fat loss phase
For bulking phase, that would be 2500 + 500 = 3000 calories
Now, let's compute how much carbohydrate, protein, and fat you must eat in a 3000-calorie diet
For bulking phase, let's try a 50-40-10
50% - carbohydrate
40% - protein
10% - fat
Before we proceed, remember there are:
4 calories for every 1 g of carbohydrate
4 calories for every 1 g of protein
9 calories for every 1 g of fat
Here are your macro-nutrient requirements
Carbohydrate
calories: 3000 x 0.5 = 1500 calories
amount: 1500 / 4 = 375 grams
Protein
calories: 3000 x 0.4 = 1200 calories
amount: 1200 / 4 = 300 grams
Fat
calories: 3000 x 0.1 = 1200 calories
amount: 300 / 9 = 33.33 ~ 33 grams
For fat loss, you can try a 30-50-20 macro-nutrient ratio
Be informed that there is no single macro-nutrient ratio that will work for everyone. You have to experiment and find out what macro-nutrient ratio works best for you
For males:
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
For females:
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Now that you know your BMR, compute for your calorie maintenance level (also known as Total Daily Energy Expenditure or TDEE for short) by multiplying your BMR by your activity multiplier which are shown below
Sedentary (very little or no exercise at all) - 1.2
Lightly active (exercise for 1 to 3 days per week) - 1.375
Moderately active (exercise for 3 to 5 days per week) - 1.55
Very active (exercise for 6 to 7 days per week) - 1.725
Extremely active (hard daily exercises or sports) - 1.9
Let's say you need 2500 calories (TDEE) to maintain your current fat mass and muscle mass. Just add 500 calories if you are on a bulking phase or subtract 500 calories if you are on a fat loss phase
For bulking phase, that would be 2500 + 500 = 3000 calories
Now, let's compute how much carbohydrate, protein, and fat you must eat in a 3000-calorie diet
For bulking phase, let's try a 50-40-10
50% - carbohydrate
40% - protein
10% - fat
Before we proceed, remember there are:
4 calories for every 1 g of carbohydrate
4 calories for every 1 g of protein
9 calories for every 1 g of fat
Here are your macro-nutrient requirements
Carbohydrate
calories: 3000 x 0.5 = 1500 calories
amount: 1500 / 4 = 375 grams
Protein
calories: 3000 x 0.4 = 1200 calories
amount: 1200 / 4 = 300 grams
Fat
calories: 3000 x 0.1 = 1200 calories
amount: 300 / 9 = 33.33 ~ 33 grams
For fat loss, you can try a 30-50-20 macro-nutrient ratio
Be informed that there is no single macro-nutrient ratio that will work for everyone. You have to experiment and find out what macro-nutrient ratio works best for you
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