Please share us the fitness stuff you said you were going to 🙏🏻❤
**Disclaimer: I learned all of this from KKFit’s program. Their program goes into a lot more detail about it.
Protein = 4 calories per gram
Fat = 9 calories per gram
Carbs = 4 calories per gram
Counting Macros:
First, we want to figure out our maintenance caloric intake (calories needed just to maintain our body every day). In order to do that, multiply body weight by a number 14-17. 14 is for those who aren’t active in their day-to-day life and 17 is for those who are very active. You can be a number in between.
Ex: 150 lbs x 16 (the number I chose because I’m fairly active, but not extremely) = 2,400 calories
Again, those are just the calories you need to sustain yourself, not to bulk or lose weight. If you’d like to bulk, add 300-500 calories onto your maintenance intake. If you want to trim, subtract 300-500 calories. I chose to add 500 because I want to bulk more.
Ex: 2,400 + 500 = 2,900 calories (to bulk)
Now we have to set our protein intake. Generally, in order to maintain or gain muscle, protein intake should range between .8 - 1.2 grams of protein per pound. Like KKFit, I do 1 gram per pound because it’s easier to track.
Ex: 150 lbs x 1g of protein = 150g of protein per day
***Don’t forget that there are 4 calories per gram of protein. 4 x 150g = 600 calories
So out of our total of 2,900 calories, 600 are for protein. That leaves us with 2,300 calories to divide amongst fats and carbs.
In the program I use, they determined 45% for fats and 55% for carbs is best for them to divide it up, but percentage breakdown is left up to the discretion of each person. I use the numbers they gave me.
With our remaining calories (2,300 for me) we need to multiply by 45% to find our daily fat intake.
Ex: 2,300 x .45 = 1,035 calories, but there are 9 calories per gram of fat so:
1,035 / 9 = 115 grams
Now we are left with 1,265 calories because 1,035 went to our fats. To calculate for carbs:
1,265 x .55 = 695.75 calories, but there are 4 calories per gram of carbs so: 695.75 / 4 = 173.9 g. I’d just round up, to make it easier.
Daily Macros:
Protein: 150 grams
Fats: 115 grams
Carbs: 174 grams
This was probably a bit scattered! If you are confused or have any questions, please feel free to shoot me a message! Hope it helps a lot. ♥️
