Macros, short for macronutrients, are what make up the caloric content of food. There are three categories of macronutrients: Carbohydrates, fat and proteins. The caloric combination of these macros is where the total number of calories comes from.
All calories are not created equal. The human body processes carbohydrates, fats and proteins differently meaning that the ratio of each is important in maintaining a healthy diet.
The first thing to determine is your Resting Metabolic Rate and Total Daily Energy Expenditure. This number tells you how many calories your body burns each day on average. Then, using this number, you have to decide whether you want to simply maintain that number of calories, a caloric deficit (to lose weight) or a caloric surplus (bulking/muscle building).
Once you know your target number of calories you need to consume each day, you need to determine the percentages of each macronutrient category that is best for your goals.
Typically the recommended diet consists of 50% carbohydrates, 25% fats and 25% proteins. But you may decide you wish to follow a different diet.
Our Macros Calculator makes this process very easy.
Once it knows your gender, age, height, weight and body fat percentage it will calculate your Resting Metabolic Rate.
Then you simply indicate your typical daily activity level and exercise frequency and intensity and it will calculate your TDEE.
Now you can select your goal: Fat Loss, Maintaining or Bulking. This sets your daily caloric intake. You can also set a custom number of calories.
The final step is to select your Nutrition Plan – the percentages of each macronutrient category – and the calculator will tell you the number of grams of carbohydrates, fats and proteins you need to consume each day to reach your goal.
Simply Join Body Analytics today and get free access to our Macros Calculator!