![]() Now we have our maintenance calories we can choose whether we want to lose weight or gain weight. Below is an example of how I calculated mine (taking into account I chose a 1.8 activity level):ģ366 is MY official maintenance calories that I can now use to in the next step in creating my macros. Once you have chosen the number that best represents your daily activity level you want to times that number by the calories from your BMR / quick method calculation. Very Active / Laborious Job + 3-6 Days Of Weight Training Lightly Active Job + 3-6 Days Of Weight Training Below is a table outlining a rough idea of what activity level number relates to what lifestyle:ĭesk Job / Sedentary + 3-6 Days Of Weight Training Once you have your BMR number OR “Quick Method” number you want to select an activity level (that best suits your lifestyle) because you’re going to times this number by the calories you have already calculated to create your TRUE Maintenance Calories.Īctivity Level is a scale from 1.3 – 2.2 that determines how active you are on a daily basis in regards to your exercise regime and also what you do for a living. To calculate lean mass, subtract your body fat % from your total weight. ***NOTE*** If you are VERY overweight, use your lean mass rather than bodyweight. For example I’m a 85kg male so my calculation will look like either of the following: Option 2 is what I call the “quick method” and this is the option I personally use to calculating my macros.Īll you do is simple times your bodyweight in KG by 22 or your bodyweight in Lbs by 10. These calculators use your age, gender, height and weight to provide you with a relatively accurate starting point. There are a few ways to calculate this so I have outlined my two preferred options below:Ĭalculating your BMR through an online BMR calculator ( ) is an easy way to find out what your maintenance calories should be. Maintenance calories are basically the number of calories you can consume on a daily basis while keeping your bodyweight the same (no weight gain or weight loss). STAGE 1 – Calculating Your Maintenance Calories You will never get a “perfect diet” right away, calculating macros is all about creating a foundation that is then constantly adjusted / tweaked (over the coming weeks / months) depending on how your body reacts.Macro stands for Macronutrient and is made up of carbohydrates, fats and protein.To start things off let’s just get a few basics out of the way: In this article I’m going to layout the process in STAGES so it makes things easier for you to follow, if you would rather watch me explain the process then click play on the above video :) Want to know how to calculate your macros for fat loss or gaining muscle? Just follow the 7 stages below and you will be on your way! If you don't like reading then watch the YouTube video at the top of this page, it takes you through everything step by step.Ĭalculating macros can be a relatively complicated process, especially when there are so many ways to do it as well as so many conflicting “guidelines” to stick too. While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof.How To Calculate Your Macros For Fat Loss Or Muscle Gain The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health. Second, we also include links to advertisers’ offers in some of our articles these “affiliate links” may generate income for our site when you click on them. This site does not include all companies or products available within the market. The compensation we receive for those placements affects how and where advertisers’ offers appear on the site. ![]() First, we provide paid placements to advertisers to present their offers. This compensation comes from two main sources. To help support our reporting work, and to continue our ability to provide this content for free to our readers, we receive compensation from the companies that advertise on the Forbes Health site. The Forbes Health editorial team is independent and objective.
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