COUNT YOUR MACROS

COUNT YOUR MACROS

 

CALORIES

A calorie is the energy value derived from the food and drink humans consume (calories in), it can also be referred to the expenditure i.e. physical activity (calories out).  Calories are essential for human health, the key is consuming the right amount. The amount of calories consumed each day varies, the factors to consider include age, sex, size, body type and activity levels. Some foods are high in energy (calories) but low in nutritional value which provides empty calories.

 

MACROS

There are three Macronutrients (also referred to as Macros) in nutrition:

  • Proteins > 4 calories per gram
  • Carbohydrates > 4 calories per gram
  • Fats > 9 calories per gram

Consideration of your macronutrient intake will help you reach your health goals safely. Unlike the CICO (Calories In vs Calories Out) method whereby you could consume solely “junk foods” and loose weight should that be your goal, tinkering your macros will help you build muscle, loose weight, or maintain your weight should that be your goal based on whole foods.

 

 

CALCULATE YOUR MACROS

By tracking your macros, you'll be able to make sure you're not only prioritising nutrient-dense foods but eating them in the amounts your body and training needs. And, by counting your macros you can optimise your diet so that you're fuelling your body from the right sources by keeping your carb, fat and protein intake in balance. Okay, let's get down to figuring out how you'll split up your macronutrients using our super handy macro calculator.  Remember, your results will be totally individual and catered to your body's needs.

 

We will first need you to distinguish which category you fall under:

Ectomorph - A person with a lean and delicate build of body.

Mesomorph - A person with this body type typically respond well to weight training, finding it easier than other people to build and maintain muscle.

Endomorph - A person with a soft and round build of body and a high proportion of fat tissue.

 

Once you have figured your body type, you will then need to decide your goal. To loose weight, gain weight or maintain your current weight.

 

 

STEP 01. DISTINGUISH YOUR BODY TYPE

ECTOMORPH - Tending towards linearity

MESOMORPH - Greater than average muscular development

ENDOMORPH - Tending towards roundness

 

 

STEP 02. CALCULATE YOUR WEIGHT IN POUNDS

For example: 70 Kilograms x 2.2 = 154 Pounds

 

STEP 03. DISTINGUISH YOUR GOALS

 

LOOSE WEIGHT

Ectomorph x weight in pounds x 15

Mesomorph x weight in pounds x 13

Endomorph x weight in pounds in 10

 

MACRO BREAKDOWN

Protein 50% l Carbohydrates 20% l Fats 30%

 

MAINTAIN WEIGHT

Ectomorph x weight in pounds x 17

Mesomorph x weight in pounds x 15

Endomorph x weight in pounds x 11

 

MACRO BREAKDOWN

Protein 40% l Carbohydrates 40% l Fats 20%

 

GAIN WEIGHT

Ectomorph x weight in pounds x 20

Mesomorph x weight in pounds x 18

Endomorph x weight in pounds x 12

 

MACRO BREAKDOWN

Protein 30% l Carbohydrates 50% l Fats 20%


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