Did you know that there are three macronutrients that are considered the major ones that your body requires in order to properly and optimally function? Those three macronutrients are fats, carbs, and protein. Getting the right amount of these macronutrients can help bring your body into a state of balance and keep it there, while also building strength if you are hitting the gym.
But how can you calculate your personalized macronutrient needs, being that every body’s is different? Check out the information below to get started.
Try This Formula
One of the ways that you can calculate your personalized macronutrient needs is by using the following formula for your Resting Energy Expenditure, which is also known as your REE. This is basically the amount of energy that your body needs to operate when you are resting and not moving.
Follow this formula:
10 x weight in kg + 6.25 x height in cm – 5 x age – 161 = REE
Calculate Your TDEE
Next, you need to figure out your TDEE, which stands for Total Daily Energy Expenditure.
If you are sedentary, or doing normal daily activities like climbing stairs, talking, eating, and walking, you would get your TDEE by multiplying your REE by 1.2.
But if you are performing light activity that will burn up to 200-500 more calories than you would burn while sedentary, multiply your REE by 1.375.
And if you are dealing with moderate activity in which you are burning upwards of 400-800 more calories than when you are sedentary, multiply your REE by 1.55.
Finally, for very active people burning an additional 650-800 calories, multiply REE by 1.725.
These numbers would give you the number of calories that you need to eat for various forms of activity.
Time for Macronutrient Calculations
The average person can multiply .825 grams of protein per pound of body weight. This will give you the amount of protein that you need to eat every day.
Designating about 25% of TDEE calories to fat will get you the number you need to determine how much fat you need to eat daily, based on your activity level.
Finally, to determine how many carbs you should be eating, you basically allocate the remaining calories that you calculated from your TDEE.
If these equations are too confusing, fret not, as there are calculators that you can use online to more easily determine your personalized macronutrient needs.
To learn more about how to get your macronutrients, find out how to read nutrition labels to meet these requirements.