Curious about how to set up your macros? Follow the below guidelines based off a few individual factors and you will be right on your way! Macros are the macronutrients that make up food; protein, carbohydrates and fat. Protein and carbohydrates are each 4 calories per gram and fat is 9 calories per gram.
Calculate your BMR (Basal Metabolic Rate) using the Mifflin-St. Jeor Equation. Your BMR is the amount of calories (energy) you expend while at rest. Follow this link that will calculate your BMR using your age, sex, height, weight and activity level. The results will provide you daily caloric intakes based off weight maintenance, weight gain or weight lose.
Set up your daily macronutrient goals based off the below guidelines and using your recommended caloric intake (based off your BMR from the Mifflin-St. Jeor Equation).
Set up protein and fat...
Protein: 0.8 - 1.25 grams per pound of body weight.
Fat: 0.35-0.45 grams per pound of body weight.
Fill in rest of calories with carbohydrates...
Carbohydrates: The amount of carbohydrates you may consume will be very specific to your macronutrient goals.
Refer to the below example...
Weight: 210 lbs
BMR based off Mifflin-St. Jeor: 3,399 calories (maintenance - very active)
Protein: 210 pounds x 1.20 = 252 grams protein (252 x 4 = 1,008 calories)
Fat: 210 pounds x 0.40 = 84 grams fat (84 x 9 = 756 calories)
1,008 (protein calories) + 756 (fat calories) = 1,764 calories
3,399 calories - 1,764 calories = 1,635 (remaining calories for carbohydrates)
1,635 / 4 = 409 grams of carbohydrates.
TRUST BUT VERIFY
While this equation has been tried and true, it may not be 100% accurate for your personal dietary needs. Use the Mifflin-St. Jeor Equation as a reference and baseline. Trust the numbers it provides but track the progress you make and adjust your numbers from there. If you are gaining or losing weight too quickly, try manipulating carbohydrates and fats in small amounts. Experiment with your macronutrients and learn to understand the way your body works.