{"id":1387,"date":"2016-01-14T15:36:28","date_gmt":"2016-01-14T20:36:28","guid":{"rendered":"http:\/\/mybodymykitchen.com\/?p=1387"},"modified":"2020-01-09T16:38:54","modified_gmt":"2020-01-09T21:38:54","slug":"calculate-your-macronutrients-protein-fats-carbs","status":"publish","type":"post","link":"https:\/\/mybodymykitchen.com\/calculate-your-macronutrients-protein-fats-carbs\/","title":{"rendered":"Macronutrients: Calculating Your Proteins, Fats & Carbs"},"content":{"rendered":"

\"macronutrients-macros-fats-proteins-carbs-carbohydrate-square\"Let’s figure out your macronutrients! \u00a0In our post\u00a0Calories: How Many Do I Need?<\/a> we outlined four steps to help you determine your Total Daily Energy Expenditure<\/em> (TDEE). \u00a0Your\u00a0TDEE\u00a0is the total number of calories you need on a daily basis. \u00a0Knowing your TDEE is a great first step in taking control of your diet. \u00a0Now we want dig a bit deeper and explore how you can allocate the calories of your TDEE.<\/p>\n

In this post we will first look at a few definitions and the roles of macronutrients<\/em> in your diet. \u00a0Then, we will outline how to estimate your protein, fat and carbohydrate daily requirements. \u00a0We also provide a link to two simple tools\u00a0 (one specifically designed for the ketogenic diet) that automate these calculations for you.<\/p>\n

We hope that this post provides you with the knowledge<\/a> and tools you need to make informed decisions about the composition of your diet.<\/p>\n

Some Basic Macronutrient Knowledge<\/h3>\n

Macronutrients are the nutrients that provide us with the energy (measured in calories) needed by our bodies for growth, metabolism and other functions. \u00a0The prefix “macro” means large; macronutrients are needed in large quantities in contrast to micronutrients (vitamins and minerals).<\/p>\n

Proteins, fats and carbohydrates make up the group of macronutrients. \u00a0Let us take a moment to briefly look at each of these macronutrients.<\/p>\n

Carbohydrates:<\/strong>\u00a0These\u00a0are a major source of energy for our bodies and are stored in our muscles and liver for later use. \u00a0Foods that contain large amounts of carbohydrates include\u00a0fruits, grains (rice, oats, barley, etc) and roots (potatoes, yams, carrots, etc). \u00a0Carbohydrates provide 4 Calories of energy per gram<\/em>. Check out this post<\/a> to learn more about carbohydrates.<\/p>\n

\"macronutrients-protein-meat-beans-nuts-poultry-fish-dairy-square\"Proteins:<\/strong> \u00a0Our bodies use proteins to grow tissue and\u00a0muscle, repair organs and to create hormones and enzymes; proteins are also used for energy when carbohydrates are unavailable. \u00a0Foods that contain high levels of protein\u00a0include\u00a0poultry, fish, beans, diary, nuts and legumes.\u00a0Proteins\u00a0provide 4 Calories of energy per gram<\/em>.<\/p>\n

Fats:<\/strong> \u00a0In order to absorb vitamins, our bodies need fats. \u00a0Foods that contain a high percentage of fat include cooking oils, butter, nuts and cheese. \u00a0Of the three macronutrients, fats contain the highest number of calories per gram; fats provide 9 Calories of energy per gram<\/em>.<\/p>\n

The Institute of Medicine<\/a>\u00a0(IOM) in its report on dietary intake for energy<\/a> recommends\u00a0ranges for proteins, fats and carbohydrates. \u00a0 The following table summarizes IOM’s recommended ranges for adults. \u00a0You should note that some diets do not abide by these ranges for various reasons. For example, there is evidence that diets containing higher levels of protein (higher than 35%) are more effective for weight-loss4<\/sup>. \u00a0Think of these ranges as a very rough estimate of what your macronutrient distribution can look like.<\/span><\/p>\n

\"Macronutrients

Table 1. IOM’s Macronutrient Ranges Recommendations<\/p><\/div>\n

Calculating Your Macronutrients<\/h3>\n

Now that we have introduced the basics of macronutrients, you\u00a0can proceed with calculating your macronutrients using the following four (4) steps.<\/p>\n

Step 1 – TDEE:<\/strong>\u00a0Determine your Total Daily Energy Expenditure (TDEE).<\/em>\u00a0 Check out our post Calories: How Many Do I Need?<\/a>\u00a0if you need help determining your TDEE.<\/p>\n

Step 2 –\u00a0Proteins:<\/strong>\u00a0 Estimate your required protein intake by choosing a percentage from the range in the table above (Table 1) and multiplying it by your TDEE. \u00a0Alternatively, determine how many grams of\u00a0protein per pound of body weight you need based on your physical activity level. \u00a0The following chart from Bodybuilding.com<\/a> recommends protein levels based on physical activity level\/lifestyle.<\/p>\n

\"Calculating

Table 2. Proteins requirement based on physical activity level<\/p><\/div>\n

Example Calculation:<\/span>\u00a0An adult weighing 150 lbs who exercises recreationally, based on Table 2 above, would need 0.75 grams of protein per pound of body weight.<\/p>\n

Daily Protein Intake (in grams) = 0.75 grams per lbs x 150 lbs = 112.5 grams of protein<\/em><\/p>\n

Next, convert your protein intake from grams to Calories; to do this conversion, multiply your daily protein intake (in grams) by 4.<\/p>\n

Example Calculation: <\/span>\u00a0Using the result in the previous example<\/p>\n

Daily Protein Intake (in Calories) = 112.5 grams of protein x 4 Calories per gram = 450 Calories from protein<\/em><\/p>\n

\"macronutrients-macros-fats-oils-nuts-butter-square\"Step 3 – Fats:<\/strong> \u00a0Decide what percentage of your diet will be fat; select\u00a0a percentage between 15% and 35%. \u00a0Multiply this percentage by your TDEE to get your fat intake in Calories. \u00a0Convert this value from Calories to grams by dividing it by 9; 1 gram of fat\u00a0provides\u00a09 Calories.<\/p>\n

Example Calculation:<\/span>\u00a0With a\u00a0TDEE of 2,475 Calories and a desired fat composition of 20%<\/p>\n

Daily Fat Intake (in Calories) = 20% x 2,475 Calories = 495 Calories from\u00a0fat<\/em>
\n Daily Fat Intake (in grams) = 495 Calories\u00a0\u00f7 9 Calories per gram = 55 grams of fat<\/em><\/p>\n

Step 4 – Carbohydrates:<\/strong>\u00a0 Subtract your fat and protein intake values (in Calories) from your TDEE to calculate your required carbohydrate intake.<\/p>\n

Example Calculation:<\/span> Using the values from the examples in steps 2 and 3:<\/p>\n

Daily Carbohydrate\u00a0Intake (in Calories) =\u00a0TDEE – (Protein Intake + Fat Intake) = 2,475 Calories – (495 + 450) Calories =\u00a01,530 Calories<\/em><\/p>\n

\u00a0Convert the carbohydrate intake from Calories to grams by dividing by 4; carbohydrates provide 4 Calories per gram.<\/p>\n

Daily Carbohydrate Intake (in grams) = 1,530 Calories\u00a0\u00f7 4 Calories per gram = 382.5 grams<\/em><\/p>\n

Let a Machine Do the Math!<\/h3>\n

Now, that was fun! But if you’re uninterested in manually performing the calculations above, you can consider using the\u00a0Free Dieting Macronutrient Calorie Counter<\/a>.\u00a0\u00a0Both these tools are extremely helpful and let you use pre-defined ratios or define your own.<\/p>\n

This post provided you with a general idea of how to calculate your daily macronutrient requirements. \u00a0In later posts we will take an even deeper look into each macronutrient and discuss the various differences between the subcategories of each macronutrient. \u00a0For example, there are various types of fats–polyunsaturated, monounsaturated, trans and saturated fats–and our bodies treat each of these differently.<\/p>\n

REFERENCES<\/strong><\/p>\n

1. Nutrition Source, Harvard School of Public Health: https:\/\/www.hsph.harvard.edu\/nutritionsource\/<\/a><\/h6>\n
2.\u00a0https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/<\/a><\/h6>\n
3.\u00a0https:\/\/fnic.nal.usda.gov\/food-composition<\/a><\/h6>\n
4. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates.\u00a0N Engl J Med<\/em><\/a>. 2009;360:859-73<\/h6>\n
5.What Is the Minimum Percentage of Fat That Should Be Consumed by Adults? Retrieved 1\/11\/2016 from http:\/\/healthyeating.sfgate.com\/minimum-percentage-fat-should-consumed-adults-2893.html<\/a><\/h6>\n","protected":false},"excerpt":{"rendered":"

Let’s figure out your macronutrients! \u00a0In our post\u00a0Calories: How Many Do I Need? we outlined four steps to help you determine your Total Daily Energy\u2026<\/p>\n

Continue reading<\/span><\/i><\/a> <\/p>\n","protected":false},"author":2,"featured_media":1518,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_mi_skip_tracking":false,"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[39],"tags":[156,128,154,155,153,220,151,152,164,199,130,129,28,41,150,149],"jetpack_publicize_connections":[],"yoast_head":"\nMacronutrients: Calculating Your Proteins, Fats & Carbs - My Body My Kitchen<\/title>\n<meta name=\"description\" content=\"In this post we will look at the role of macronutrients and give a rough outline to determine how many grams of protein, fat and carbohydrate you will need.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mybodymykitchen.com\/calculate-your-macronutrients-protein-fats-carbs\/\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"MyBodyMyKitchen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/mybodymykitchen.com\/calculate-your-macronutrients-protein-fats-carbs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/mybodymykitchen.com\/calculate-your-macronutrients-protein-fats-carbs\/\"},\"author\":{\"name\":\"MyBodyMyKitchen\",\"@id\":\"https:\/\/mybodymykitchen.com\/#\/schema\/person\/7534367b58e6f101b4c72bbf4c44a423\"},\"headline\":\"Macronutrients: Calculating Your Proteins, Fats & Carbs\",\"datePublished\":\"2016-01-14T20:36:28+00:00\",\"dateModified\":\"2020-01-09T21:38:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/mybodymykitchen.com\/calculate-your-macronutrients-protein-fats-carbs\/\"},\"wordCount\":1013,\"publisher\":{\"@id\":\"https:\/\/mybodymykitchen.com\/#organization\"},\"keywords\":[\"calculate\",\"calculations\",\"carb\",\"carbohydrates\",\"carbs\",\"diet\",\"fat\",\"fats\",\"iifym\",\"keto\",\"macronutrients\",\"macros\",\"mbmk\",\"mbmkguide\",\"protein\",\"proteins\"],\"articleSection\":[\"The MBMK Guide\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mybodymykitchen.com\/calculate-your-macronutrients-protein-fats-carbs\/\",\"url\":\"https:\/\/mybodymykitchen.com\/calculate-your-macronutrients-protein-fats-carbs\/\",\"name\":\"Macronutrients: Calculating Your Proteins, Fats & Carbs - 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