How to Count Macros
Macronutrients, macros, include carbohydrates, proteins, and fats. Calculating and tracking macros is key to optimizing your diet for energy, muscle building, and overall well-being. In this how-to guide, we dive into the basics of macronutrients and provide a step-by-step approach on how to calculate them for a balanced diet.
Macronutrients 101
The United States Department of Agriculture (USDA) defines macronutrients as nutrients our bodies need in our large quantities. These food-based macronutrients are carbohydrates, protein, and fat. The fourth is water.
Carbohydrates
Carbohydrates, carbs for short, contain 4 calories per gram and provide the body's primary source of energy – glucose. Healthy sources of carbs include fruits, vegetables, potatoes, and whole grains.
Proteins
Proteins also contain 4 calories per gram and are crucial for muscle repair and growth. Healthy sources include meat, dairy, eggs, and plant-based options like legumes and tofu.
Fats
Fat packs a whopping 9 calories per gram. It gets a bad rap, but healthy fats play a vital role in hormone production, overall cellular function, and micronutrient absorption. Healthy sources include avocados, nuts, seeds, and olive oil.
How to Determine Your Macronutrient Needs
Counting macros is a great way to help track your nutrition so you can reach your health goals. The process first starts with calculating your total daily caloric need. Then, you determine your macronutrient ratio. Once you have these two items sorted out, you can calculate how many grams of carbs, proteins, and fats you should eat each day.
Calculate your Total Daily Energy Expenditure (TDEE)
TDEE represents the total number of calories your body needs in a day. It considers your basal metabolic rate (BMR) and activity level. BMR is simply the number of calories your body needs to maintain life-sustaining functions. It factors in your sex, weight, height, and age.
Here’s how to calculate your BMR.
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
TDEE calculators use your BMF and activity level to estimate your total daily caloric needs.
There are several great online TDEE calculators you can use. All you need to do is provide your sex, weight, height, age, and activity level.
Set Your Macronutrient Ratios
Everyone has unique macronutrient needs, but most of us benefit from the percentages below.
Carbohydrates: 40-50% of total calories
Proteins: 30% of total calories
Fats: Approximately 20-30% of total calories
Your ratio depends on your current needs as well as your goals.
The typical ratio is 50-30-20. That’s 50% carbs, 30% protein, and 20% fat.
Step 3: Calculate Your Macronutrients
Now that you know your TDEE and have set your macronutrient ratios, it’s time to calculate your macronutrient intake. You’ll use this number to help understand how much of each macro you should consume in a day.
Simply take your TDEE and multiply it by the ratio to determine the calorie intake for each macro. Then, divide it by the number of calories per gram.
Example:
Let’s say your TDEE is 2000 calories with a 50-30-20 ratio. Here’s how to calculate the amount of each macronutrient you should consume each day.
Carbohydrates: (2000 x 0.50) / 4 = 250g
Proteins: (2000 x 0.25) / 4 = 150g
Fats: (2000 x 0.25) / 9 = 44g
That’s it!
Now that you know how to calculate your macros, you can track them to help you reach your health and nutrition goals.
Want to up your nutrition game?
Join the Nutrition Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.
