MACRO MATH

[Kate]

Macronutrients, are by definition, needed in large quantities by our bodies to maintain our survival. All food is made up of macronutrients. There are four of them total:

1. Protein: 4 calories per gram
2. Carbohydrates: 4 calories per gram
3. Fat: 9 calories per gram
4. Alcohol: 7 calories per gram

The amount of macros you consume will contribute to your caloric total. You don’t necessarily need to track macros if you don’t want to – it’s extremely time consuming. You don’t even need to count calories if you don’t want to. However, if your goals involve weight or fat loss it’s challenging to achieve without tracking either metric.

The daily recommendations of each macro to survive are different than the recommendations to THRIVE. For the former, you can google the RDA’s recco – it may change depending on the times. But to THRIVE, grow muscle, and finesse your physique check the below.

1. Protein: .08-1.2 grams of protein per pound of CURRENT body weight
2. Carbohydrates: should make up 45-65 percent of your total daily calories
3. Fat: should make up 15-30% of your total daily calories, or 0.3-0.5 grams per lb of bodyweight

You can calculate your total daily calories with THIS post, or use an energy calculator. If you use the latter, use THIS* guide to help you input the correct data.

*If that link doesn’t work – check out the DIETING forum for the post I’m referring to, CALORIC CALCULATOR ACTIVITY LEVEL GUIDELINES. xo

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