Calculate your best macronutrient content based on age, height, weight, gender, and activity level. Use your results with macro-counting, flexible nutrition, or IIFYM to reduce muscle weight, maintain weight or increase weight.
What is macros?
There are three “macro nutrients” in the food we eat. These macros are carbohydrates (carbohydrates), proteins and fats. Chicken is high in protein macca, but it does not contain carbohydrates. Rice is rich in carbohydrates, but is very low in fat or protein. Calculate your body fat with tdee calculator.
This calculator will give you the best response to the macros you need to reach your goals. From there you have to determine all the food macros. By counting daily, you can achieve the target by which fat is damaged.
Macro-count is extremely successful and can free you from the mentality of “good food, bad food”.
You do not have to make any radical changes in your diet, and you should not be deprived of your favorite foods too. Make sure you’re inside your macro membership every day, and you’re ready to go!
If you need help, we publish some detailed instructions here.
Damage, maintenance or profit?
This macro calculator lets you customize your macros in 4 different target settings.
This defeat reduces to about 20% of calorie intake, which reduces safe, stable weight.
If you lose 10%, you lose 10% of calories and this is what those people who weigh less than 10 pounds and want to build muscle together.
Maintaining you eat on the macro level, keeping you on your current weight.
This benefit brings you 20% more calories and is intended for people who want to speed up muscle with extensive training. It can also be used by people who are underweight.
How do you calculate macros?
The following formulas are used:
Protein ratio is adjusted to the weight of 825 grams per pound.
Fat is defined at 25% of daily energy consumption.
Carbohydrate comes from the rest of the gram.
Daily energy consumption is calculated by the influence of age, gender, height, weight, and exercise.
The complete guide to the macro ratios can be found here.
Which formula – a common or lean mass?
For most people (normal) standard formula is ok. However, there are some exceptions.
1. If you are too weak (lower body fat percentage), then the standard formula can not be accurate. Use the “muscle set” setting. It uses the formula that takes into account calorie intake when it is comfortable, it will result in more TDE values, taking a certain body fat percentage from muscle tissue compared to a lot of inflammation equation and fat tissue. This is ideal for “athletic body types” who want to use a macro membership to get more muscle mass.
2. If you are classified as obese and need to lose too much weight, the standard formula is not accurate, since the use of the equation is the factor for the average body fat percentage. If you are above average, hold the result. If you are overweight, watch this article for more information on calculating macros.
Here you can count your ideal body weight.
To reduce the protein, the body adjusts to the weight of 0.65 grams per weight. Set up 1 gram per pound.
If your exercise program includes a strength training component, high protein levels may be helpful. There are many different opinions about it.
Get started with the normal level. If you wear too much (at least three times per week), set it to a higher value.