How to calculate your macronutrients

You've probably heard someone say that you need to "calculate your macros" if you want to achieve your goals. How important is it to calculate your macronutrients for athletes? Nutrimuscle explains why it's important to quantify your nutritional intake and how to do it.

Macronutrients

Macronutrients are molecules represented by proteins, carbohydrates, and lipids. They are not to be confused with micronutrients, which come in the form of vitamins, fibers, and minerals.

It is essential to know the different groups of macronutrients and their functions to adapt the quantities according to your goal.

Proteins

Proteins are the components of our muscle tissues. They are responsible for their development and repair. Athletes are encouraged to eat more protein to accelerate muscle mass development and the recovery process. Proteins are also involved in biological processes such as detoxification of the body, the production of enzymes, hormones, and the strengthening of immune defenses.

Proteins are found in meat, eggs, fish, quinoa, soy, legumes, and dairy products.

One gram of protein provides 4 kcal.

Carbohydrates

Carbohydrates are the main energy source used by the body. Carbohydrates break down into glucose to be used during exercise, or into glycogen, which is stored in muscles and the liver for later use.

Carbohydrates include sugars, fibers, and starches. Carbohydrates are found in bread, pasta, fruits, cereals, and legumes. To maintain digestive health, it is better to prioritize whole grain, low glycemic index carbohydrate sources. This way, it is possible to control insulin secretion, the hormone responsible for fat storage and weight gain.

Fats

Fats are responsible for hormone production, immune defenses, nutrient absorption, and proper brain function.

Fats are found in fatty fish, avocado, oils, and nuts. It is preferable to opt for sources of fats rich in omega-3, such as dried fruits or fatty fish, to benefit from their advantages.

Also a source of energy, fats are twice as caloric as carbohydrates or proteins. One gram of fat equals 9 calories.

Why calculate your macros?

Defining your athletic goals involves an adapted program, both in terms of sports and nutrition. Indeed, the body needs an energy intake to function.

Depending on the objectives (weight loss, mass gain), energy needs and macronutrient distribution will differ.

For weight loss, a calorie-deficit nutritional plan can be defined. Conversely, for mass gain, it will be advisable to consume more than your daily caloric needs. During cutting, proteins will be prioritized in the macronutrient distribution.

Calculators

Many online calculators allow you to calculate your macronutrients. However, they are very approximate. All bodies are different, and needs depend on many parameters. Calculators use an average of energy needs (2000 kcal for men, 1600 kcal for women), so the calculation result gives an average. The result can be refined by adding height, weight, age, and physical activity level.

Nevertheless, there are databases for calculating the caloric intake of meals. Among the easy-to-use applications are MyFitnessPal or FatSecret. They allow for quick calculation of calories consumed from a wide selection of foods.

Defining your needs: calculating your basal metabolic rate (BMR)

The basal metabolic rate (BMR) depends on several factors as mentioned above: age, gender, height, weight. It represents the caloric needs the body requires daily to ensure vital functions at rest.

Several formulas exist to determine your daily caloric needs:

The Mifflin-St Jeor formula:

For men: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) + 5

For women: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) - 161

The Roza and Shizgall formula:

For men: 13.707 x weight (kg) + 492.3 x height (m) – 6.673 x age (in years) + 77.607

For women: 9.740 x weight (kg) + 172.9 x height (m) - 4.7373 x age (in years) + 667.051

Calculating your daily energy expenditure (DEE)

Daily energy expenditure includes metabolism and activity level. In other words, this value precisely indicates the number of calories you need, depending on your lifestyle. Simply multiply the basal metabolic rate (BMR) by your physical activity level:

• Sedentary: x 1.2
• Light physical activity: x 1.375
• Moderate to heavy physical activity: x 1.64
• Intensive physical activity: x 1.9

Calculating your macronutrients

Thanks to the calculation of the basal metabolic rate (BMR) and daily energy expenditure (DEE), it is now possible to calculate your macronutrients according to your determined goal.

Protein quantity

Proteins should account for at least 15% of daily food intake. This rate varies depending on whether you are aiming for mass gain or weight loss.

A sedentary person needs 0.8 to 1g of protein per kg of body weight.

For a strength athlete, it is recommended to consume 1.6g of protein per kg of body weight.

For an endurance athlete, it is advisable to consume 2g of protein per kg of body weight.

Fat quantity

It is recommended to consume 1 gram of fat per kg of body weight. Sources of unsaturated fats should be preferred (nuts, fatty fish, etc.).

Carbohydrate quantity

Carbohydrates complete the rest of the diet. Their proportion will be higher for mass gain or lower for weight loss. It is recommended to opt for low glycemic index carbohydrate sources, as mentioned above (legumes, whole grains). Insulin secretion will be less significant, ensuring a better feeling of satiety.