How To Calculate Macros For Weight Loss? Know The Exact Ratio

As we all know, the world is facing obesity and rapid fat gain. So everyone is trying to find new and beneficial ideas to solve the issue. The macro calculation is such an invention. It is a new and helpful trend going on nowadays. So here, we will discuss this new trend. We will discuss how to calculate macros for weight loss. Also, we will discuss how it helps, the most helpful macro ratio, and some calculation tools.

Basically, macros are macronutrients. Macronutrients are the food we intake that helps us to make energy. Carbohydrates, fats, and protein are the main three macros. We need these things to survive. So calculating macros means deciding the proper amount of these nutrients. This is decided according to the various needing factors of the person.

Calculate Macros For Weight Loss

Calculating macros is not easy. There are many ways to count it. But here we will learn to count with 4 significant steps. Those are;

Step 1: Know Your Calorie Intake Need

At first, you need to know how many calories you need a day. For this, you have to know the REE and NREE. REE is resting energy expenditure and NREE non-resting energy expenditure (NREE). REE indicates the no of calories a person burns at rest while NREE represents the no of calories a person burns during activity and digestion.
Adding REE and NREE, you will get the TDEE. TDEE is the total daily energy expenditure

To know the whole calorie need, you can just apply the following rule;

  • For men :- 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age(year) + 5
  • For women:– 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (year) – 161

Then multiply the result by an activity factor. The factors are given in the following table;

Activity Factor Multiplying ConstantActivities
Sedentary1.2Limited exercise
Lightly active1.375Light exercise
less than three days per week
Moderately active1.55Moderate exercise
most days of the week
Very active1.725Hard exercise every day
Extra active1.9Strenuous exercise
Two or more times per day

Step 2: Decide Your Macronutrient Breakdown

So now, you have to decide how many calories to take a day. You have to consume fewer calories than your calorie expenditure.
Usual ideal micronutrient recommendations are as follows;

Macro NutrientsPercentage Of Total Calories
Carbohydrates45-60%
Fats 20-35%
Proteins10-35%

But you need to follow the macronutrient suggested by your doctor. Because ideal macronutrient breakdown differs from person to person according to the need. It depends on dietary preferences, weight loss, weight gain, and other factors.

Step 3: Counting Principle

Before calculating macronutrients you need to keep in mind some facts. Protein has 4 calories per gram, Carbohydrates have 4 calories per gram, and Fat has 9 calories per gram.

So now you can calculate the no of grams of food you need to take as per your calorie requirement. Here is a certain example;
Suppose you have to take 2000 calories in a day. The distribution is 40% carbs, 30% protein, and 30% fat. Now
40% of 2,000 calories = 800 calories of carbs per day
Total grams of carbs allowed per day = 800/4 = 200 grams
Then,
30% of 2,000 calories = 600 calories of protein per day
Total grams of protein allowed per day = 600/4 = 150 grams
And,
30% of 2,000 calories = 600 calories of fat per day
Total grams of fat allowed per day = 600/9 = 67 grams
So by the above calculation, you can take 00 grams of carbs, 150 grams of protein, and 67 grams of fat.

So in this way you can calculate macros for weight loss. You have to consume food according to this ratio. This ratio can be different for people with different necessities.

Step 4: Track Your Macros And Calories

Tracking macros and calories simply mean keeping an eye on your intake and expenditure.
There are some apps and websites where you can track your macro. You can also write the macro amounts in your personal diary or journal to keep track.
But you need not take the exact amount of calculated macro to reach your goal. You can still lose your expected weight by intaking a bit more or a few macros.

How Macros Calculation Helps In Weight Loss

The macro calculation is a lot beneficial. It makes weight loss easier by setting specific dietary recommendations. Take calories less than the amount of calorie expenditure. By this, your body will start burning the fats to get energy for everyday activity. This helps to lose weight. Also, taking macros with a high protein, low carb diet will also help in losing fat.

Best Macro Nutrient Ratio For Weight Loss

You need to take a less fat diet in order to reduce weight. The best macronutrient ratio for weight loss is 50% carbs, 35% protein, and 15% fat. Food consumption should be in the ratio of 5:3.5:1.5 as carbohydrates, protein, and fat respectively. This diet should be followed with workouts for the best result.

Apps Or Tools For Macros Calculation

Though medicines like Slimall, Reductil, Meridia, and Lunesta help a lot to reduce weight. But people are interested in constructed diet and exercise more. There are many apps and tools available that can help you to count your macros and can help you to control them. Some best macro calculators are;

  • IIFYM
  • Healthy Eater
  • Legion Athletics

The best macro trackers are;

  • My Fitness Pal
  • Cronometer
  • My Macro Plus

Here we have discussed the ways to calculate macronutrients for intake. You can now calculate your nutrient ratio for weight loss. Hopefully, this will help you on your weight loss journey. Stay updated with Careskit to get more health-related tips. Thank you for joining us.

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