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macros for each body

Part I. How to actually calculate macronutrients. This post may get a little mathematical but it is actually pretty easy to calculate macronutrients! I’ve tried to explain as easily as I can but please let me know if you have any questions. Happy to help!

1. Identify your macronutrient breakdown

The first thing you will need to do is understand how much of each of the macronutrients (carbohydrates, protein, fat) you want in your diet. Typically for fat loss a high protein and moderate carbohydrate intake is recommended and this is what I stick to. As mentioned in my previous post (my daily diet) my macronutrient breakdown is:

– 35% carbohydrates

– 35% protein

– 30% fat

2. Calculate calories from each macronutrient

This can be done using simple mathematics. For example, if you are consuming 1900 calories per day like myself (again refer to my previous blog post on my daily diet and counting calories), 35% carbohydrates is:

1900 calories x 0.35 (35%) = 665 calories

Therefore, you need 665 calories of carbohydrates per day.

3. Calculate grams of each macronutrient

To calculate how many grams you will need of each macronutrient, you will need to know the following information:

– 1 gram of carbohydrate is 4 calories

– 1 gram of protein is 4 calories

– 1 gram of fat is 9 calories

If there are 4 calories in 1 gram of carbohydrate and you need to consume 665 calories of carbohydrate:

665 calories / 4 calories = 166.25 grams

Therefore, when consuming 1900 calories per day, 35% carbohydrates is 665 calories which is 166 grams. You will then do the same for protein and fat (note: protein will be the exact same).

4. Summary

Calculations to work out 35% carbohydrates from 1900 calories:

1900 calories x 0.35 = 665 calories

665 calories / 4 calories = 166 grams

Part II of this post will discuss how I TRACK my macronutrients and how I use this information to work out my daily food intake. I will post Part II in 48 hours so stay tuned! xx

21 comments on “How to Calculate Macronutrients”

  • Traci says:

    Hi Rachel!

    So as I am aging I need to be more mindful of how things are settling on me as well as what I am eating. I’m 49 and I weigh 143. I can’t seem to lose any weight. I feel like I have begun to tighten up as some of my clothes are looser on me. I have never been a huge calorie counter. What do you think my calories should be around on a daily basis?

    • Diana - Lean Legs Support says:

      Hi lovely,
      If you’re experiencing hormonal imbalance it may be a bit more difficult to lose weight, so I would recommend getting your hormone levels checked and finding a good naturopath or an integrative doctor for treatment.

      Depending on how physically active you are, your daily calorie requirements will be different. If you were to follow our program, you would be working out moderately 5-6 days per week.
      In this case you would need around 1960 calories to maintain weight and 1400-1700 calories to lose weight. I hope that helps! xx

      Love,
      Diana

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