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CALCULATE YOUR IDEAL MACRO NUTRIENT RATIO

By on April 1, 2019

Weight is always a concern for people who are all about fitness or the ones who recognize the importance of weight maintenance. However, there are some people who complain about doing all they can to lose weight but still not being able to lose any. People complain about counting all the calories and staying within their total caloric intake but still not being able to lose any pounds.  

calories

Yes, it is saddening and heart-breaking. But when it comes to weight loss patients is not the only key, sometimes, you might just be following the wrong diet routine.

DIFFERENCE BETWEEN COUNTING CALORIES AND MACRONUTRIENTS:
The term macronutrients refer to ‘’large nutrients’’. Macronutrients are the highest source of obtaining energy in the body. Macronutrients include:


  1.  Proteins
    2. Carbohydrates
    3. Fats

    On the other hand, calorie is a unit of energy. And hence, both of these terms are inter-related to some extent.
    Counting calories simply refers to a diet plan in which you only count the calories. In a calorie diet, you fix the amount of calories you need to consume per day and try to stay in the calorie limit. On the other hand, macronutrient counting diet includes the diet in which you fix the proportions of each macronutrient that you need to consume. Fitness experts consider macronutrient-counting diet to be more efficient than the other one. This is because the right proportion of macronutrients help tone your body along with the weight loss.
    This can be explained from the example of the comparison between a biscuit and a vegetable. The calorie diet will tell you to eat any of these if the calories are the same. But the macronutrient diet will prefer you going for the vegetable as it has a lesser proportion on carbs and helps avoid the build-up of excess fat.  

HOW TO CALCULATE YOUR IDEAL MACRONUTRIENT RATIO:


The macronutrient ratio refers to the number of macronutrients that each individual requires. It varies from person to person and depends upon a number of factors. You can calculate your ideal macronutrient ration in the following way:

  1. You can use the macro calculator on calculators. tech

HOW TO USE THE CALCULATOR?


The basic outlook of the calculator is provided below:

The calculator requires the following information:


1 – Your gender,
2 – Your age,
3 – Your goal (As the ratio is calculated keeping in view this point),
4 – Your body fat in %. If you do not know your body weight in %, you can skip this information.

 

Press calculate and all the information that you require will be viewed before you on the right corner.

Now, you can easily get your ideal macronutrient ratio by following the given below procedure:

The following steps must be done to follow the procedure:

calories calculator

Calculate your TDEE:
This is the first and foremost step. Calculate your TDEE to begin with. You can do it with an online calculator for ease.

Calculate your daily fat intake:
For this, you need to refer to the information mentioned in the table below. Multiply your TDEE by the % of fat that has been mentioned in the table. You will get your values in calories, which you can further convert it into grams.

Calculate your daily protein intake:
The same goes for your protein intake. You only have to change the value and replace it considering the protein information from the table given above. You will again, get your value in calories which you can convert into grams.

Calculate your daily carbohydrate intake:
For this, you again need to refer to the table. Take the carbohydrate value this time and repeat the same procedure.

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