This post may get a little mathematical but it is actually pretty easy to calculate macronutrients!
I’ve tried to explain as simply as I can but please let me know if you have any questions. Happy to help!
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 are recommended and this is what I recommend sticking to.
As mentioned in my previous post (my daily diet) my macronutrient breakdown is:
– 35% carbohydrates
– 35% protein
– 30% fat
How to 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. How to calculate the exact 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).
To make it very simple and fast, you can use this calculator below.
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.
You can find Part II here.