It can be difficult to make a broad generalization of macronutrients for specific individuals because each person is SO different. We all have very different genetics, lifestyles, limitations, and goals.
There are some general guidelines which can help you if you are new to the whole counting macros idea but still looking for a ballpark reference.⠀⠀⠀⠀⠀⠀⠀⠀
First, let’s break down what a “macro” is. A macronutrients include your proteins, carbs and fats.
Proteins and carbs are 4 calories per 1 gram.
Fats come in a bit higher; 9 calories per 1 gram. ⠀⠀⠀⠀⠀⠀⠀⠀
So an example would be: 10g of protein = 40 calories ⠀⠀⠀⠀⠀⠀⠀⠀
10g of fat = 90 calories
If you’re a man trying to put on muscle, you should be eating a bit more protein compared to a woman trying to lose body fat.
Here are some broad recommendations. 𝙆𝙚𝙚𝙥 𝙞𝙣 𝙢𝙞𝙣𝙙, 𝙩𝙝𝙚𝙨𝙚 𝙣𝙪𝙢𝙗𝙚𝙧𝙨 𝙖𝙧𝙚 𝙜𝙤𝙞𝙣𝙜 𝙩𝙤 𝙫𝙖𝙧𝙮 𝙙𝙚𝙥𝙚𝙣𝙙𝙞𝙣𝙜 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙜𝙤𝙖𝙡𝙨, 𝙨𝙚𝙭, 𝙖𝙜𝙚, 𝙛𝙞𝙩𝙣𝙚𝙨𝙨 𝙡𝙚𝙫𝙚𝙡, 𝙜𝙚𝙣𝙚𝙩𝙞𝙘𝙨, 𝙚𝙩𝙘.
Protein: .7-2g per 1lb of body weight.
Fats: .25-.45g per 1lb of body weight
Carbs: make up the remainder of your calories. ⠀
Weight loss is a common goal for most of my clients. There are various ways to approach weight loss but the number one thing you need to figure out first is how many calories you need to eat to consistently be in a deficit of at least 200-300 calories from your maintenance.
Then you need to divide those specific calories into your proteins, fats and carbs.
One common method I start some of my weight loss clients out with is carb cycling. Carb cycling is a planned alteration of carb intake. The point of carb cycling is to prevent a fat loss plateau and maintain metabolism.
So for example, I would have them eat more carbs on their workout days and less carbs on their off days. This is just one way to create a deficit in your day-to-day eating schedule.
Other ways one may create a deficit can be through:
Scheduled refeed days
Increase frequency of workouts
Carb cycling is just one way I approach fat loss with some of my clients.
Interested in learning more?