Maybe you're new to macros or have been following them for awhile but have you ever thought "how did my coach come up with these numbers I'm following?" Well, we're here to explain!
1. First we use the details you give us in the survey you receive when you first sign up, to figure out your BMR (basal metabolic rate) which is the amount of calories you burn per day minus exercise. Harris-Benedict and Mifflin St Jeor are the two most popular equations.
2. Then we add a multiplier for exercises. This multiplier depends on the amount of time you exercise and what exercise you're doing. This is your total daily energy expenditure or TDEE.
3. From there we create a caloric deficit for weight loss or surplus/maintenance for muscle gain and/or performance. The amount we decrease or increase by is done on a case by case basis depending on goals, exercise, dieting history, and level of body fat.
4. Now we have your calories set for your goals. We’ll use 2000 for a quick example.
5. From here we take these calories and divide them into the macros you’re going to be following . There is no magic percentage split but there are minimum nutrient requirements.
For the most part fat should be between 20-35% of your daily caloric intake. This is in order to keep hormone production healthy. So using our 2,000 calorie example let’s do 30% from fat. Rounding down, that’s 65g or 585 calories.
Next we’ll figure out protein. We can follow the 1g per pound of bodyweight here. But depending on body fat levels we can go lower or higher. Let’s say our client is a 160lbs male who carries some muscle tone but wants to lose more body fat. There’s more than goes into this but I’m simplifying for the sake of this explanation.
For him we’ll go just below the 1g per pound of bodyweight at 150g or 600 calories.
Now we have 815 calories left over which will all go to carbs. This is 200g of carbs (rounding down).
We now have our macros. 65F/200C/150P.
Now these are very general numbers and don’t take into account your past dieting history, workout intensity, whether you’re vegan, or have any dietary restrictions. This is just an example to illustrate the process that goes into calculating your macros when you first sign up with us.
So remember, when following your macros. It's important to reach the targets your coach come up with but if you find yourself in a situation that you can't be perfect then stay within the caloric goal.
Want help with getting started on tracking macros and reaching your goals? Let one of our coaches help you! We offer monthly and package rates and family rates. Military, healthcare, and first responders qualify for discounted rates.
Family: email us at email@example.com
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