If you missed it, check out my earlier blog posts on "How To Calculate Your Calorie Intake". You need to know roughly how many calories you need per day before you can calculate your macro split.
I already talked about the importance of protein in an earlier blog "Protein, IT WILL NOT MAKE YOU BULKY" you can also find in here how to calculate your protein requirements, but how do you calculate how many carbohydrates and fats?
Just to recap, to calculate your calories use your body weight in kilograms multiplied by 30-35, depending on your level of activity.
To calculate your protein requirements take your body weight in kilograms and multiply it by 2.2g, this will give you an amount of protein in grams.
61kg x 35 = 2135 calories (maintenance) I'm looking to shred a little fat so i take off 300 calories
Protein 61 x2.2 = 135g (135g x4 calories =537calories of protein)
Now that you have calculated your total calories for the day, and calculated your protein requirements we now need to calculate fats and carbs.
These are the macros you can manipulate in order to keep the body changing and your results steady. Protein requirements rarely change.
For your fats, you can start by allocating 30% of your total daily calories.
Carbohydrates will therefore make up the remaining daily calories.
It will look a little something like this.
1835 calories x0.3% = 550 calories (550/9 =61g) 9 calories per 1 g of fat
1835 -537 calories (protein) - 550 calories (fats)= 748 calories
So your remaining calorie allowance after you have deducted your protein and fat requirements are allocated to carbohydrates. 748/4 =187g (4 calories per 1 g of carb)
A 61kg female, who is fairly active, looking to lose a little fat her macros would look like this from our calculations above:
Remember no formula is 100% accurate, its a calculated estimate. The more you precisely monitor your intake the more precise your results and changes to macro requirements can be!