Allow client’s to calculate their optimal macronutrient ratios based on age, height, weight, gender, and activity level. Then use the results with macro counting, flexible dieting, MyFitnessPal or If It Fits Your Macros (IIFYM) to lose weight, maintain, or gain muscle.
What Are Macros?
Each of the foods we eat are made up of three “macros” (macronutrients). These macros are carbohydrate (carbs), protein, and fat. Chicken is high in the protein macro, but has no carbs. Rice is high in carbs, but very little fat or protein.
This calculator tells you the best ratio of macros that you should eat to achieve your goals. From there, you need to determine the macros of all the foods you eat. By counting them each day, you can reach a target that leads to fat loss, weight maintenance, weight gain, etc.
Lose, Maintain, or Gain?
This macro calculator gives you the ability to adjust your macros at 4 different goal settings.
Lose Weight puts you in a 20% calorie deficit which promotes safe, steady weight loss.
Lose 10% puts you in a 10% calorie deficit and is intended for those with less than 10 pounds to lose and who also wish to build muscle at the same time.
Maintain Weight allows you to eat at macro levels that will keep you at your current weight.
Gain Weight puts you in a 20% calorie surplus and is designed for people who are wanting to build muscle fast in conjunction with a comprehensive weight training program. It can also be used by people who are underweight.
A higher level activity means a higher daily calorie goal – Total Daily Energy Expenditure (TDEE). For example; if you can maintain your weight at 2,000 calories per day, then adding vigorous daily exercise to this means you need more calories to maintain your weight.
The same rule applies even if your goal is to lose weight.
If you are sedentary and your goal is to lose weight, your calorie goal might be (for example) 1,600 calories per day. If you decide to start exercising, the calculator will increase your daily calorie goal (say, to 1,800 calories/day).
Although it may seem counter-intuitive, more energy is required to fuel your workouts, and your metabolism is increased – therefore calories should be higher.
Many people struggle with which exercise level to choose. Basically each level breaks down as follows:
Sedentary: Just normal everyday activity like a little walking, a couple flights of stairs, eating etc.
Light Activity: Any activity that burns an additional 200-400 calories for females or 250-500 calories for males more than your sedentary amount.
Moderate Activity: Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount.
High Activity: Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount.
By default, the results are for maintaining weight. Select either lose weight or gain weight if you are trying to lose fat or gain muscle. These are good starting points, but you may have to play around with your macros until you find your personal goal-reaching sweet spot. You can then count macros until you reach your desired goal.
Setting protein to Low adjusts the ratio to .65 grams per pound of body weight. Higher will set to 1 gram / lb.
Higher protein levels may be helpful if you have a strength training component in your exercise routine.
Try starting at the Normal level. If however you do a lot of lifting (3 times a week or more), then set to the High level.
The ketogenic (keto) diet was first developed for use by those with epilepsy. It later became popular among bodybuilders to cut fat before competitions. It will cause your body to burn nothing but fat for energy instead of using glucose (carbohydrates).
A person achieves this by greatly limiting carbs and eating more fat. In the absence of carbs, the body will begin converting both dietary fat and body fat into ketones which are then used by the cells of your body for energy.
It’s important to understand that a calorie deficit is still required for fat loss to happen.
How Do You Calculate the Macros?
The following formula is used:
– Protein ratio is set at .825 grams per pound of bodyweight.
– Fats are set at 25% of daily energy expenditure.
– Carbohydrate grams come from the remainder.
– Daily energy expenditure is calculated from your age, gender, height, weight, and exercise output.
The Mifflin, M. D., St Jeor formula is one of the most popular and one of the most respected methods used to calculate TDEE. Here is the formula used to calculate your Resting Energy Expenditure (REE), which is the energy it takes to run your body without any movement.
Here’s what the formula looks like.
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = REE
Since most people don’t lie in bed all day doing absolutely nothing, we next have to figure out movement expenditure or TDEE.
Sedentary: Just normal everyday activity like a little walking, a couple flights of stairs, eating, talking etc. (REE X 1.2)
Light activity: Any activity that burns an additional 200-400 calories for females or 250-500 calories for males more than your sedentary amount. (REE x 1.375)
Moderate activity: Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount. (REE x 1.55)
Very Active: Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount. (REE x 1.725)
For those with varied exercise, a more fluid approach can be used. You use your sedentary TDEE as a base and then track your exercise allowing your TDEE to be adjusted based on the amount of exercise you do on a given day. However, this does make tracking your macros a little more difficult.