Thursday, September 14, 2017

How to: Calculate Macronutrients

The hardest part about living a healthy lifestyle isn't the exercise for being fit, but the nutrients you consume to fuel yourself.  I've found it the hardest to find the right amount of protein, carbohydrates, and fats to sustain my lifestyle. These three factors are called macronutrients and they help repair and build muscle, give energy, and regulate blood sugar, respectively.  Also finding the BMR(Basal Metabolic Rate),"which is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating", according to the website,, is a tricky topic since it has to take into account height, weight, age, and gender.

Everyone has different amounts of each nutrient they need to fully optimize their bodies performance and varies depending on whether they want to lose weight, maintain their current weight, or gain weight.  The amount of each nutrient is measured in grams usually when tracking intake and follows a variety of formulas to start with a basis of what your body needs.  Each protein contains 4 calories, each carbohydrate contains 4 calories, and each fat contains 9 calories.  

For example, let's take a male, age 25, that is 6 feet tall and weighs 200 pounds. His BMR, which again is just how many calories you'd burn if you were to do nothing but rest for 24 hours is 1920 calories, according to myfitnesspal. This doesn't include any exercise which can increase total calories consumed to maintain his weight. As a starting point 1 gram of protein should be consumed per pound you weigh.  The goal for protein consumed is 200 grams a day. Next is fat which is usually 0.4 times your weight so for example 200 pounds times 0.4 equals 80 grams of fat consumed a day. To find the last nutrient you have to remember that each protein contains 4 calories so 4 times 200 grams equals 800 calories consumed by protein.  Next is fat which is 9 calories times 80 grams equals 720 calories.  The BMR was 1920 calories subtracting 800 and 720 leaves 400 calories to be used for carbohydrates. Now is the tricky part by dividing 400 calories by 4 calories per carbohydrate equals 100 grams of carbohydrates.
Overall it's a tedious process and there are adjustments that usually need to be made to conform to people's lifestyles but it's a starting point to help on the path to a healthy lifestyle.
As for the foods that should be consumed for a healthy lifestyle that will be until next time.



  1. 1. I have always had an interest with trying to count my calories so I can get into fitness more but like you stated it is very tedious.
    2. I think the information you provided was really help, especially the example you gave.
    3. In your first sentence there can be some revision on your wording you can get rid of "involved in being" to make it flow nicer. Other than that small error I feel like the blog was very informative.
    4. I like helping others when they ask me for help. I am not afraid of expressing my opinion. No matter the situation I am in I try to take a positive look on everything.

  2. It is probably a combination of the fact that your topic was a little complex and also that people who are not on a particular diet (like me) will be resistant to dietary information, but I found this blog hard to follow.

    More information could have been given up top about why it is important for somebody to worry about muscle repair. Additionally, there MUST have been a simpler way to understand the math that you were showing us as well as our goals when doing the math. Could you have stated more clearly what the goal was?