How to Calculate your exact macros for your exact goals?

Posted by Conquer Fitness on

How to Calculate your exact macros for your exact goals?

Learning how to figure out macros is very important if you want to boost your muscle mass or lose weight naturally. Counting macronutrients is one of the best ways to eliminate weight or gain some muscle mass, as you get to stay on track with your goals. As you’re starting out, you need to learn what are macronutrients and how to count them adequately to make this work.


Learning how to count my macros
Macros include multiple food categories. First, you have carbs that include fibers, starches, and sugars. These bring 4 calories per gram. Then you have fats that provide 9 calories per gram, and you need these for nutrient absorption, body temperature maintenance, and producing hormones. Lastly, you have proteins, which provide around 4 calories per gram. A healthy person needs to have a diet with 45-65% of their calories from carbs, 20-35% from fats, and 10-35% from protein.


Learning how to count your macros usually comes down to a few simple steps:

  • You want to figure out your caloric needs. In order to do that you need to determine the resting energy and non-resting energy expenditure. A good way to determine caloric needs is to use the “10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5” equation for men to understand the amount of calories per day. “10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161” will be suitable for women. After that, you can multiply by the activity factor. That will be 1.9 if you’re extra active, 1.725 if you’re very active, 1.55 if you’re moderately active, 1.375 for lightly active people and 1.2 for those that have limited exercising habits.


  • Now you want to figure out the right macronutrient breakdowns. The percentages listed above are the most common ones. However you want to talk with your doctor to see whether you should have more protein, fat or carbs. Those percentages can change quite a lot based on your health and other factors as well. You need to start using macro tracking tools like My Macros +, Lose It, and MyFitnessPal.

Why should you count macros?
Counting macros for weight loss female or men is always a very good idea. First, it allows you to improve your dietary quality. On top of that, it helps you focus on your goals, be it weight loss or anything else. Plus, for a lot of persons, this can end up being the best way to improve their health and remove some health problems. Counting macros can be great for those of us that thrive on structure, but if you’re not that organized this can be a hard system to go with.

Use a macros for weight loss calculator
The best macro calculator for weight loss will help you count macros and provide all the info and guidelines you need to lose weight naturally. It’s a very cohesive and professional product, one that can pay off big time. If you want a great macro calculator, don’t hesitate and check this great calculator today, it will help you a lot!



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