How to Calculate Your Accurate Macros for Your Exact Goals July 02, 2021

How to Calculate Your Accurate Macros for Your Exact Goals

When it comes to losing weight or gaining muscle, the macro calculation can be quite helpful for that.

You can’t just rely on the overall calorie intake to achieve your health goals. You need to determine the exact number of macros that you need to add to your calorie intake if you want to reach your goals effectively.

You need a perfect blend of the macros that you need to consume to reach your weight goals.

And the only way to do that is by counting your macros intake.

There are various ways you can count your macros. You can either do it manually or you can use a macro calculator for that.

Both methods are great and work fine as long as you know how they work.

In this article, we are going to share with you some of the common and easy ways you can calculate your accurate macros for your exact goals.

Why Calculate Macros?

You need a macro-based diet to lose fat, gain muscle, or simply just stay fit. And coming up with such a diet requires you to count your macro intake.

Macros include carbs, proteins, and fats. A macro-based diet that is good for you contains the right ratio of these macros that works the best for your weight and fitness goals.

So, if you want to lose or gain weight, counting macros is an essential part of that.

Aside from the weight loss and weight gain benefits, calculating macros can get you to make better food choices. It will inspire you to choose healthy foods and it can have a lasting impact on your dietary habits. 

How to Calculate Your Accurate Macros for Your Exact Goals?

Macro Calculation might come off as a bit complicated, but the process is quite easy once you get used to it.

Besides, there are myriad ways you can count macros. You can choose the method of macro calculation that works the best for you.

We are going to share with you the 2 most common methods that you can use for macro calculation.

  1. The Manual Method
  2. The Macro Calculator

Calculating Macros Manually

If you want to calculate macros manually, it involved several steps. You need to find your calorie intake per day and multiply it with the activity factor. This will give you the total calorie requirement for yourself.

After that, need to determine your ideal macro ratios as per your weight goals.

Here is how this method works

Step 1 – Calculating Total Calories Requirement

You can use the formula described below to calculate the number of calories that you need daily.

For Men

Calories Per Day = 10 x Weight (kg) + 6.25 x Height(cm) – 5 x age (y) + 5

For Women

Calories Per Day = 10 x Weight (kg) + 6.25 x Height(cm) – 5 x age (y) – 161

The answer that you get from this equation, you need to multiple it by the Activity Factor. The activity factor is a defined set of values that represents a range of physical activity that a person involves in on a daily basis.

The activity levels include Sedentary, Lightly Active, Moderately Active, Very Active, Extra Active. You can find the values for this table online.

Step 2 – Calculating the Macros Requirement

And now, you need to find the accurate macros requirement for your exact health goals. The standard ratios are described as follows

Fats: 20% to 35% of total Calories

Carbs: 45% to 65% of total Calories

Proteins: 10% to 35% of total calories

These are the standard ratios that you can use if you want to maintain your weight. If you have different goals in mind such as losing or gaining weight, then you’d have to adjust these ratios.

For example, if you want to burn fat, you are going to need to cut down on fats from your macros and consume a greater percentage of Proteins and a moderate percentage of carbs in your diet.

You can further fine-tune these for yourself as per your health goals. The bottom line is to find a ratio that works the best for you.

Calculating Macros Via the Macro Calculator

Macro Calculator is a more reliable way of calculating the macros in our opinion. It takes in some basic information like age and health and calculates the need for macros based on that information.

The Macro Calculator is easy to use 2 in 1 macro and calorie calculator. It doesn’t just tell you the total amount of calories you need to consume, it breaks down the number of macros you need to it in terms of the individuals’ ratios for proteins, fats, and carbs. This makes it much simpler for you to create a flexible diet plan that you can easily follow without any kind of worries.

How to Use the Macro Calculator?

Macro Calculator eliminates the need for doing the manual calculation when calculating the number of macros that you need to add to your diet.

Here is how you can use this tool

You need to select your gender, enter age, choose a health goal, and add the Body Fat percentage.

After that, you need to add your height and weight to the calculator.

You also need to choose meals per day you want to eat, your activity levels, and your protein intake.

Once you have added all the required information, the Macro Calculator is going to process it to give you a complete diet plan consisting of the ideal number of calories and macros that you need to meet your health exact health goals.

Wrapping Up

Calculating the right ratio of macros is essential for achieving your exact health goals. But you need to follow an accurate approach for that. Manual Macro Calculation works but it always has the margin for error.

We suggest that you use the online Macro Calculator for calculating macros. It features an interactive user interface that you can use to calculate macros in no time.

If you have any kind of questions or concerns regarding macro calculation, hit us up. We’d be happy to help you out!