Understanding Calories and macros
When it comes to health and fitness, understanding calories and macronutrients (macros) is essential. Whether your goal is to build muscle, improve performance, or enhance overall wellness, getting the right balance of calories and macros can make all the difference.
What Are Calories and Macros?
Calories are the units of energy your body uses to function. The three main macronutrients—protein, carbohydrates, and fats—each provide calories and play specific roles in your body:
Protein (4 calories per gram): Essential for muscle repair, recovery, and growth. Found in lean meats, eggs, dairy, beans, and protein supplements.
Carbohydrates (4 calories per gram): Your body's primary energy source. Found in fruits, vegetables, grains, and legumes.
Fats (9 calories per gram): Crucial for hormone production, brain health, and long-term energy. Found in nuts, seeds, avocados, and oils.
How to Determine Your Ideal Caloric Intake
Your ideal calorie intake depends on your goals, activity level, and metabolism. Use the following approach:
Find Your Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest. You can use an online BMR calculator to estimate this number.
Factor in Your Activity Level: Multiply your BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE). This is the number of calories you need to maintain your current weight.
Adjust for Your Goals:
For weight loss: Subtract 250–500 calories from your TDEE.
For muscle gain: Add 250–500 calories to your TDEE.
For maintenance: Keep your intake around your TDEE.
How to Set Your Macros
Once you determine your calorie needs, you can set your macronutrient ratio based on your goals:
Muscle Building: 40% carbs, 30% protein, 30% fats
Fat Loss: 40% protein, 30% carbs, 30% fats
Balanced Maintenance: 40% carbs, 25% protein, 35% fats
Many people also like to use the rule of 0.8 to 1 gram of protein per pound of ideal body weight. Once you have that, you can calculate and adjust the other macros accordingly.
To calculate the grams of each macro:
Multiply your total daily calories by the percentage for each macro.
Divide by the calorie value per gram (4 for protein, 4 for carbs, 9 for fats).
Example for a 2,000-Calorie Diet (40% Carbs, 30% Protein, 30% Fats)
Here is an example for an individual who wants high protein intake (0.8 to 1 gram of protein per lb of desired body weight) in a calorie deficit to lose fat:
Carbs: 2,000 x 0.40 = 800 calories / 4 = 200g
Protein: 2,000 x 0.30 = 600 calories / 4 = 150g
Fats: 2,000 x 0.30 = 600 calories / 9 = 67g
Actionable Steps to Apply This to Your Life
Track Your Food: Use an app like MyFitnessPal or Cronometer to log meals and adjust as needed.
Prioritize Protein: Ensure each meal includes a quality protein source to support muscle recovery.
Choose Smart Carbs: Opt for whole, unprocessed carbs like vegetables, fruits, and whole grains.
Incorporate Healthy Fats: Include sources like avocado, olive oil, and nuts to support brain function and energy.
Adjust as Needed: Your body’s needs may change based on training intensity, stress, and other factors—stay flexible and make adjustments as needed.
And remember, progress is not always linear. Be kind to yourself as you adjust to your new calorie and macros goals. We believe in you!
