If you are, for the first time, getting acquainted with the macro diet using macro calculator, there is a lot to learn.
One of the first things that wrap around in your head is how to calculate your macros to lose weight using software? While macro diet and macro calculator sound like a foreign term but do not worry.
We are going to break them down for you so you can prepare for your new diet with confidence. So what is macronutrient?
Macro Nutrient
We get nutrition from the food that we eat. That food comes in the form of macro and micro nutrition. Macro means big.
Macro nutrient is all types of diet that we need to stay alive, grow and thrive. According to American College of Lifestyle Medicine, without the three necessary macronutrients you would not be able to achieve your fitness goals. That is reason, why the IIFYM diet gained popularity.
IIFYM stands for If It Fit Your Macro Diet. IIFYM is all about learning the nutrition value of various foods. We think of these as the things in large amount. The three essential macro nutrients are carbohydrates, fats, proteins.
3 Essential Macro Nutrients
Carbohydrates
These are the primary source of energy for the body and brain. We get activeness from rice, bread, corn, soft drinks, potato and noodles.
Fats
These help your hormone regulates. Oil, nuts, fish, ice cream, butter, chocolate are its sources.
Proteins
We get it from meat, cheese, eggs, chicken, and oats. It helps build repair and maintain muscles.
Nutrients are molecules that are responsible for being able to perform the bodily functions that we need to accomplish on a daily basis.
Let’s look at how macro calculator calculates your macros to lose weight.
Macro Calculator
Following these steps will help you find necessary macros to lose weight:
- Go to https://www.macrocalculator.org/ and enter
- Gender
- Age
- Goal (Fat loss, Lose 10%, Maintain or Muscle Gain)
- Body fat %
- Height
- Weight,
- Meals per Day (3,4,5 or all)
- Select Activity Level (Sedentary, Light Activity, Moderate Activity or Very Active)
- Adjust Protein (Low, Normal, High)
- Click Calculate
Each person’s individual goals are different so meal sizes and macros are not same for everyone. That’s the reason, we strongly suggest you to use macro calculator, a calorie tracking app.
Let’s explore online macro calculator benefits.
Benefits of Macro Calculator
Macro calculator plays a vital role in supporting goals. There are many benefits of using it as discussed below:
- Absolutely free
It is absolutely free. Thus it is a great chance to measure you macros to losing weight.
- Find the Proper Intakes
It finds the proper intakes and you can eat your favorite foods with right quantity.
- Calculate Macros Quickly
It calculates your macros quickly. Within seconds you get the desired result with 100% guarantee.
- Saves Time and Effort
It saves time and effort. It is unlike manual tough and time consuming system.
- Helps to Eat Best in A Moderate Fashion
It helps you eat in moderate fashion sustaining your healthy eating habits.
- Ensures Long-Term Weight Loss
It ensures your long term weight loss as a weight loss calculator or muscle gain calculator. Whether you want to gain weight or loss macro calculator will facilitate you wholly.
- Calculates the Right Carbohydrates Amount
It calculates the right carbohydrates amount to burn calories by directly detecting your input information.
- Figures Out Daily Fat Amount
It figures out your daily fat amount.
- Evaluates the Right Protein Amount
It evaluates the right protein amount.
- Establishes A Safe Calorie Deficit
It establishes a safe calorie deficit.
- Encourages to Find Your Macros to fat Lose
It encourages you to find your macros daily to fat lose.
To sum up, it makes you able to avoid over eating.
To analyze why you need to give preferences to the macro calculator app over the manual method is also a fundamental issue. Without any delay let’s inspect it.
Manual Macro Diet Method
The Formula of BMR (Basil Metabolic Rate)
For manual calculations you have to use BMR. There are 2 formulas to calculate in
[Kcal/24hrs]:
BMR for Men
66.47+ (13.75+ weight [kg] + (5.003*size[cm]) – (6.755*age [years])
BMR for Women
655.1 + (9.563* weight [kg]) + (1.85*size [cm]) – 4.676 * age [years])
All macros are not created equal. Each macronutrient corresponds to a specific calorie amount per gram.
Carbohydrates has 4 calories per gram
Proteins supply 4 calories of energy per gram
Fats consist of 9 calories per gram.
Each individual is different so every person‘s preferable macronutrients intake will differ.
Macronutrients Ratio For Weight Loss
- 10-30% carbohydrates
- 40-50% Protein
- 30-40% Fats
First you need to know how many calories you eat one day. Suppose you eat roughly 2300 calories per day. For losing weight, you cut down 500kcal from calories we take per day.
2300-500=1800kcal per day
Next, determine your ideal ratio. Then, multiply your total daily calories by your percentage.
Finally divide your calorie amounts by its calorie-per gram number
Calculate your each macronutrient
Example
Macro Ratio for Weight Loss
- 30% Carbs
- 40% Protein
- 40% Fats
Carbohydrates
1800 multiply by 0.3 equal to 450 kcal
Protein
1800 multiply by 0.4 equal to 720kcal
Fats
1800 multiply by equal to 720 kcal
To Calculate Gram Amount
Carbohydrates(4 calories per gram)
450 divide by 4 equals to 112, 5 grams of carbs
Protein (4 calories per gram)
720 divided by 4 equals 180 gm of protein
Fat (9 calories per gram)
720 divided by 9 equals 80 grams of fats
In this way, you get your new macros with percentages to track your weight. That is rather hectic task.
Macro Calculator Can Be Used By People who are
- Body builders
- PCOS patients
- Obese
- Having cardiac diseases
- Uric acids issue
- Diabetes
- Stomach and intestinal problems
- Liver complications
- Epilepsy
In a nutshell, macro diet does not mean that you start hunger strike. It makes you able to meet food choices that fit your healthy lifestyle. It comes after counting calorie.
If you are eating grams of macronutrients you are eating your calorie goals. It offers unlimited lifetime benefits. A nutritionist or an online calculator can help you to start with target macro ratio that is 50% carbs, 35% protein and 15%fats. Remember, it is a process.
By tracking your macros you will be able to make the adjustments you need and fine-tune to your diet to achieve your goals. By choosing to embark on the journey of macro calculator, you have already taken step towards a healthier and more energized future.
