Weekly Fat Loss #3 - Calculating Macros

Part 3 in our weekly fat loss series

In case you missed it, check out Fat Loss #1 and follow the weekly steps to get started!

Introduction

Since Fat Loss #1, we’ve tracked our daily macro intake (& calories) for 1-2 weeks. The average daily calorie totals for those week(s) is now our benchmark calorie goal. From that value, we get our macros.

Order of Calculations

1. Set Calories

2. Set Protein

3. Set Fat

4. Calculate carbohydrates with remaining calories

Calculations

The following intake values represent how much of each macronutrient you should take in per day in grams. With protein and fat intake, the calculations are straightforward and based on a ratio of current bodyweight. It is only with carbs that we need to do some math.

1. Protein intake

• ~1g per lb bodyweight per day

• eg. 180 lb person = 180g protein per day

2. Fat intake

• 0.3g-0.5g per lb bodyweight per day

• eg. 180 lb person = 54g - 90g fat per day

3. Carbohydrate intake

• The remaining calories (after fat and protein) go to carbs.

• Reminder

  • 1g protein = 4 calories = (4 cal/g)

  • 1g fat = 9 calories = (9 cal/g)

  • 1g carbs = 4 calories = (4 cal/g)

• Carb intake (calories) = benchmark calorie goal - protein intake in grams*(4 cal/g) - fat intake in grams*(9 cal/g)

  • eg 180 lb person with benchmark calorie goal of 2000 cal per day.

    • Carb intake (calories) = 2000 cal - 180g protein * (4 cal/g) - 54g fat * (9 cal/g)

    • Carb intake (calories) = 2000 cal - 720 cal (protein)- 486 cal (fat)

    • Carb intake (calories) = 794 cal per day

    • Carb intake (grams) = 794 / (4 calories/g)

    • Carb intake (grams) = 198.5 g carb per day

Calculated Macros:

• Calories: 2000 kcal

• Protein: 180 g

• Carbs: 198.5 g

• Fat: 54 g

Takeaways and Next Steps

At this stage, we aren’t concerned with calorie targets as much as we are with reaching our protein & fat macros. What does that mean? It means that, as with the example above, as long as you are reaching your protein intake goal (180g per day) and your fat intake goal (54-90g per day), this is all we are concerned about for now. Your carbs can go up and down depending on the how hungry you are that day but the goal of this week is to reach those macro goals (protein & fat).

Your goal for the next week are to reach these protein and fat intake goals, tracking with the apps we’ve used since the first week (Macrofactor or MyFitnessPal).