If you want to lose weight this is when you will subtract 500 from your maintenance calories, Now we have our maintenance calories we can choose whether we want to lose weight or gain weight. Below is an example of how I calculated mine (taking into account I chose a 1.8 activity level):ģ366 is MY official maintenance calories that I can now use to in the next step in creating my macros. Once you have chosen the number that best represents your daily activity level you want to times that number by the calories from your BMR / quick method calculation. Very Active / Laborious Job + 3-6 Days Of Weight Training Lightly Active Job + 3-6 Days Of Weight Training Below is a table outlining a rough idea of what activity level number relates to what lifestyle:ĭesk Job / Sedentary + 3-6 Days Of Weight Training Once you have your BMR number OR “Quick Method” number you want to select an activity level (that best suits your lifestyle) because you’re going to times this number by the calories you have already calculated to create your TRUE Maintenance Calories.Īctivity Level is a scale from 1.3 – 2.2 that determines how active you are on a daily basis in regards to your exercise regime and also what you do for a living. To calculate lean mass, subtract your body fat % from your total weight. ***NOTE*** If you are VERY overweight, use your lean mass rather than bodyweight. For example I’m a 85kg male so my calculation will look like either of the following: Option 2 is what I call the “quick method” and this is the option I personally use to calculating my macros.Īll you do is simple times your bodyweight in KG by 22 or your bodyweight in Lbs by 10. These calculators use your age, gender, height and weight to provide you with a relatively accurate starting point. There are a few ways to calculate this so I have outlined my two preferred options below:Ĭalculating your BMR through an online BMR calculator ( ) is an easy way to find out what your maintenance calories should be. Maintenance calories are basically the number of calories you can consume on a daily basis while keeping your bodyweight the same (no weight gain or weight loss). STAGE 1 – Calculating Your Maintenance Calories You will never get a “perfect diet” right away, calculating macros is all about creating a foundation that is then constantly adjusted / tweaked (over the coming weeks / months) depending on how your body reacts.Macro stands for Macronutrient and is made up of carbohydrates, fats and protein.To start things off let’s just get a few basics out of the way: In this article I’m going to layout the process in STAGES so it makes things easier for you to follow, if you would rather watch me explain the process then click play on the above video :) Want to know how to calculate your macros for fat loss or gaining muscle? Just follow the 7 stages below and you will be on your way! If you don't like reading then watch the YouTube video at the top of this page, it takes you through everything step by step.Ĭalculating macros can be a relatively complicated process, especially when there are so many ways to do it as well as so many conflicting “guidelines” to stick too. Then, using a PAL scale, you can work out how much energy you burn on average in excess of your BMR.Ĭombining your basal and active metabolic rates provides you with an overall figure, which represents your daily caloric requirements.How To Calculate Your Macros For Fat Loss Or Muscle Gain You can determine your activity level using what is known as a PAL value. However, your general fitness, body composition and weight all influence this figure as well. The more active you are, the higher this figure will be. This could be a session at the gym or cycling to work. Your active metabolic rate tells you how much additional energy you need for exercise and activity. Effective BMR calculators are based on a sex-specific formula. Your basal metabolic rate depends on your age, your sex and certain genetic factors. This energy allows us to maintain basic essential functions, such as breathing. Our bodies are constantly using energy, including when we’re asleep or just sitting on the sofa. Your basal metabolic rate (also known as resting metabolic rate) indicates how many calories your body uses when completely at rest. HOW TO CALCULATE YOUR CALORIC REQUIREMENTS
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