Your step-by-step guide to macro math!
Calories will always be king in terms of manipulating energy balance and therefore bodyweight. However… accurately calculating where those calories come from in terms of macronutrients and food sources will have a significant influence on your body composition, training performance, recovery, digestion, and health status!
Once you have established how many calories you require on a daily basis, use this infographic to calculate your respective macronutrient targets 🎯
1️⃣ Approximate your caloric requirements to be in an energy deficit, surplus, or maintenance phase
2️⃣ Calculate the calories required from protein based on your bodyweight (protein = 4 calories/gram)
3️⃣ Calculate the calories required from dietary fat based on your bodyweight (fat = 9 calories/gram)
4️⃣ Combine the total calories calculated from protein and dietary fat and subtract this value from your daily energy goal
5️⃣ With the number of calories remaining, divide this by four (carbs = 4 calories/gram) to then determine how many carbohydrates you require per day
6️⃣ Ensure you are meeting your minimum dietary fibre targets by including plenty of plant matter in your diet!
There you go - macro math made easy! 🥳💪