This is why you need a calorie deficit of 500 kcal a day to lose one pound or 0.5 kg a week. It is typically assumed that each pound of body fat stores approximately 3500 kcal of energy. If you're planning to lose or gain weight, you will need to adjust the number obtained in the calculations described in the previous paragraph. These calculations will result in the number of calories needed to maintain your current weight. Extra active lifestyle (very hard exercise, physical job, or sports 6-7 days/week): 2.Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75.Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6.Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4.Sedentary lifestyle (little or no exercise): 1.2.Once you know the BMR, you need to multiply its value by a factor corresponding to your physical activity level: As you can see above, the equation is different for men and women. This equation determines your basal metabolic rate (BMR) – the amount of energy that your body needs to sustain basic functions. Our macro calculator finds your current calorie requirement based on the Mifflin-St Jeor equation:īMR(men) = (10 × weight / 1 kg + 6.25 × height / 1cm - 5 × age / 1 year + 5) kcal / dayīMR(women) = (10 × weight / 1 kg + 6.25 × height / 1cm - 5 × age / 1 year - 161) kcal / day These numbers give you a good starting point in planning your diet, but be sure to distribute them between meals in a sensible way, too! In general, you should minimize the amount of saturated fats (e.g., butter or cream) and trans fats (e.g., margarine) and use healthier unsaturated fat substitutes from sources such as nuts or avocados. In the case of this macronutrient, it is essential to monitor the type of fats you consume. Additionally, you should limit simple sugars (such as sweets or white bread) to no more than 10% of your diet.Ģ0%-35% of all calories should come from fats. Our macro calculator uses 60% as a recommendation. A second recommendation, issued by the Food and Nutrition Council of the National Research Council, suggests consuming approximately 0.8 g of protein per kilogram of body weight per day.Ĥ5%-65% of all calories should come from carbohydrates. You can use the following rules of thumb:ġ0%-35% of all calories should come from proteins. ![]() Once you know the total number of calories you should consume each day, you can calculate how many of them should come from proteins, carbohydrates, and fats. Additionally, you need to adjust this value based on the target weight – intuitively, you will need to eat more if you want to gain weight and less in the case of planned weight loss. This value is different for each individual we base it on factors such as age, sex, weight, or activity level (i.e., calories burned). The first one is your required calorie intake. If you're trying to estimate the daily intake of each macronutrient, you need to take a few aspects into consideration. You can find fats in products such as oil, nuts, avocados, pizzas, and chips. This is why fats serve as an energy reserve – if you cannot provide your body with as many calories as it needs, your fat tissue will begin to break up to supply additional energy. Your body needs more time to digest complex carbohydrates, such as fruits or vegetables, which means they will fill you up for a bit longer.įats: this third type of macros is by far the most efficient: while 1 gram of proteins or carbohydrates is equivalent to only 4 calories, 1 gram of fats contains 9 kcal. Simple carbohydrates, such as white bread or white sugar, will give you a short-term energy boost, but you will soon need to eat more. You can find them in meat, fish, and dairy products and in vegan foods such as nuts or beans.Ĭarbohydrates: the main reason we need to consume carbohydrates is to provide energy (see the calorie calculator) to our bodies. Some proteins are also essential for the immune system. Proteins: these macros build our muscles but also play a key role in regulating our metabolism and hormones. If you're interested in macros for weight loss or weight gain, you will be focusing primarily on the three types that produce energy.
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