How to calculate macros for weight loss?
A big question!!!
When it comes to calculate macros for weight loss there are many questions comes into mind which needs to be answered. i.e.
- What is macros?
- How macros can us helps to weight loss?
- Are they really effective?
- Why do calories matter so much?
- What is the best way to calculate my calorie needs?
- How many calories should I eat a day to lose weight?
First I will talk about macros.
What are macros?
Macros is an abbreviation or we can call it acronym for macronutrient. The food we eat is mainly contains 4 components(macronutrient). i.e.
So when we call all these four macronutrient we call it “MACROS”.
This is just a brief about macros. When we will discuss the calculation of macros for weight loss I will explain about macros in brief.
I will tell you all basics about weight loss, factors contribute for weight loss, how macros can be helpful for weight loss, how to calculate macros for weight loss, which ratio for macros can be more effective for weight loss as per your body composition.
So before I tell you about how to calculate macros for weight loss, I want to tell you about fundamentals of weight gain or weight loss. i.e. ideal weight as per our height and age, macros, calories etc.
What should be an ideal weight as per our height and age?
We can find out the ideal weight for us as per our height and age. Now a day we have various sources that we can use to calculate our weight as per standards. I will also share
We all are now surrounded with social media to such an extent that we are consciously or unconsciously are under its influence. It totally depends upon us how we can utilise in effective way to make it as a boon or bane.
After getting to know about your weight requirement you will have to decide, are you underweight, normal, overweight, Obese and plan accordingly for your calories intake.
What are Calories?
We all human beings needs energy to function in its optimal state. And the only source of energy for human being is “what we eat” and “what we drink”. We take energy inform of Calories. A calorie is the smallest unit used in measuring the amount of energy food provides when eaten and digested.
Can you imagine energy value of 1 Calorie?
An amount of heat required to increase 1-gram water temperature to 1 degree Celsius.
How to decide calorie intake for your body?
To determine calorie intake for your body there are 3-4 factors that decides your calorie intake
- Future goal (Weight loss/Weight gain)
So I will not confuse you with different methods to decide your calorie intake, go with “Mifflin – St Jeor Formula” to decide your calorie intake:
The Mifflin-St Jeor equations is the most accurate daily calorie requirement measurements today. Used in hospitals and gyms, this equation will allow you to figure out your daily calorie needs, specific to you and helps you, how to calculate macros for weight loss
Follow the easy step:
1. Step 1: Convert your Height and weight:
Height in Centimetre:
Weight in Kilogram:
Example: I am 26 years old. I have 5 feet 5 inches’ long (65 Inches). So I should have an ideal weight of 159 pounds as per my standard height and weight.
So Height in centimetres= 65X2.5= 162.5cm
Weight in Kilograms= 159/2.2= 72.27 Kg
2. Step 2: Calculate A
A= 10X……………………………………(Weight in kilograms)
Example: A= 72.27X10=722.7
3. Step 3: Calculate B
B= 6.25X…………………………………(Height in centimetres)
Example: B= 162.5X 6.25= 1015.625
4. Step 4: Calculate C
C= 5X…………………………. (Age in Years)
Example: C= 5X26= 130
5. Calculate your need as per formula:
A+B=…………-c=…………………. +5=………………………………Basal Metabolic Rate
A+B=………. -c=…………………. -121=………………………………Basal Metabolic Rate
Basal Metabolic Rate =72.27+1015.625-130= 957.895+5= 962.895
6. Step 6: Pick your activity level:
- 2= Passive (little or no exercise)
- 375 = Less Active (light exercise/sports 1-3 days/week)
- 550 = Moderate (moderate exercise/sports 3-5 days/week)
- 725 = Active (Exercise/Play any sports 6-7 days a week)
- 900 = Very Active (very hard exercise/sports and physical job)
Your BMR ______ × Your Activity Level ______ = Your Daily Caloric Needs ______
Example: Because I am lightly active cum sedentary
My Calorie needs are= 962.895 X1.200= 1155.474 approx. 1200 Calories
7. Step 7: What’s your goal:
Decide your goal for calorie intake and go for it. Remember not to consume less than 1200 calories per day.
Customised macros diet is the best way to lose weight. But how to calculate macros for weight loss is a big challenge. Today I will share with you the easiest way to calculate macros as per your calorie deficit plan.
How to calculate Macros for weight loss?
First step in calculating macros is to be a fully aware about your body composition.
I want to share a table of Height & weight; we all should try to manage our weight as per our height.
|4′ 10″||91 to 118 lbs.||119 to 142 lbs.||143 to 186 lbs.|
|4′ 11″||94 to 123 lbs.||124 to 147 lbs.||148 to 193 lbs.|
|5′||97 to 127 lbs.||128 to 152 lbs.||153 to 199 lbs.|
|5′ 1″||100 to 131 lbs.||132 to 157 lbs.||158 to 206 lbs.|
|5′ 2″||104 to 135 lbs.||136 to 163 lbs.||164 to 213 lbs.|
|5′ 3″||107 to 140 lbs.||141 to 168 lbs.||169 to 220 lbs.|
|5′ 4″||110 to 144 lbs.||145 to 173 lbs.||174 to 227 lbs.|
|5′ 5″||114 to 149 lbs.||150 to 179 lbs.||180 to 234 lbs.|
|5′ 6″||118 to 154 lbs.||155 to 185 lbs.||186 to 241 lbs.|
|5′ 7″||121 to 158 lbs.||159 to 190 lbs.||191 to 249 lbs.|
|5′ 8″||125 to 163 lbs.||164 to 196 lbs.||197 to 256 lbs.|
|5′ 9″||128 to 168 lbs.||169 to 202 lbs.||203 to 263 lbs.|
|5′ 10″||132 to 173 lbs.||174 to 208 lbs.||209 to 271 lbs.|
|5′ 11″||136 to 178 lbs.||179 to 214 lbs.||215 to 279 lbs.|
|6′||140 to 183 lbs.||184 to 220 lbs.||221 to 287 lbs.|
|6′ 1″||144 to 188 lbs.||189 to 226 lbs.||227 to 295 lbs.|
|6′ 2″||148 to 193 lbs.||194 to 232 lbs.||233 to 303 lbs.|
|6′ 3″||152 to 199 lbs.||200 to 239 lbs.||240 to 311 lbs.|
|6′ 4″||156 to 204 lbs.||205 to 245 lbs.||246 to 320 lbs.|
|BMI||19 to 24||25 to 29||30 to 39|
So when you get to know how much is your height. Match the normal weight of your body with the height standard and categorise yourself in which category you are coming. Our weight for particular height also varies as per our age also So you should also refer the below table to calculate your weight as per height as well as your height. It will also help ultimately how to calculate macros for weight loss.
Normal: No weight loss required. Keep your regular diet. Don’t go for a calorie intake. And if you feel some extra fat is there in your body then make changes in your macros (Protein, carbohydrate, fats, alcohol) composition. Try to intake more protein or carbohydrate in place of fats without compromising in calorie intake.
Overweight: When you find yourself in overweight category, there is a need of weight loss. There is a need of calorie deficit. Calorie deficit should be as per standard calorie intake required for your body make a calorie deficit diet plan and execute it with discipline to get good results.
Obese: This is the critical stage for you. You must be losing weight otherwise it could affect your body to a great extent. In this condition you are more prone to diseases that increase the chances of diabetes, heart disease, blood pressure and many more. Obesity is the invitation to all the disease. So be active to maintain your body weight to live a healthy life. In this case you need a 25 % calorie deficit to get the effective result.
We are discussing so many things about weight loss, macronutrient, calorie deficit but what is the calorie intake that is needed by our body at normal condition.
Basic sources of calories are macronutrients, but their calories composition is different. So numerically it is calculated.
After knowing calorie requirement for our body we can work on how to calculate macros for weight loss.
Addition to that there is one more method to decide your current status synchronising all factor like height, weight & age.
Body Mass Index: It is also one of the most useful method to decide and adjust our weight for our height. The balanced body mass index will help you to stay healthy and fit. It helps to control your calorie by showing proactive symptoms that can take your health in a bad direction.
But the question is How to check Body Mass Index?
I have brought you an easy formula to calculate your body mass index and apply the suitable action for the same.
First convert your weight into pounds and height into inches.
Body Mass Index= (weight X703)/ (Height X Height)
What does BMI value signify?
- Value ranges (< 18) Underweight”
Work on your weight, being an underweight can makes you unhealthy.
- Value ranges (18-24) Healthy weight
Great! You are under normal weight condition that will help you to stay away from various heart diseases and other related health problem.
- Value ranges (25-29) Overweight
Well this is not a normal condition. Being an overweight increase the chances of heart disease, diabetes sometimes cancer too. So start from today on your weight loss through smart ways.
- Value ranges (>29)
I will call it a critical stage. You will have immediately start working on your weight loss. You are already in the influence of various disease. Consult to your doctor, physician or your gym trainer to give you the best advice for your weight loss.
Second thing is Weight loss. How we can lose weight?
Mechanism of Weight Loss:
Understanding the mechanism of weight loss can help doctors as well as us to treat us effectively.
We can lose weight by universal weight loss technique i.e. “calorie deficit”
Calorie Deficit: Calorie deficit is a process to reduce calorie intake against the standard calorie intake that needs a body as per our body composition (height & weight). Calorie deficit is also a critical process to lose weight which can impact our body to a great extent if not managed properly.
25% calorie deficit is recommended to lose weight.
And final step is calculating macros for weight loss:
After knowing your ideal weight according to your height you can find out the calorie intake for your body. I only recommend weight loss for those who are in category of overweight or obese. And you have to select your calorie deficit plan.
What is the safe weight loss?
Now we are toward the last step of weight loss plan, but it is very important to know that how much weight loss per month is safe that will not create other bad impact on our health.
Successful weight loss also supports your health. Safe and effective weight loss program should include
- Plan for weight loss should be effective for long run.
- Usually a steady and healthy weight loss goals usually ½ to 2 pounds per week.
According to one of the report it is safe to lose 4-8 pounds in a month.
Some weight loss program may use a low calorie intake diet for rapid weight loss who have a excess weight. But these program should be under some medical supervision.
How to calculate macros for weight loss?
Taking Example of 185 lbs
If I consider 25% calorie deficit.
Calculate calorie intake for 185 lbs
Calorie intake= 185X 14= 2600 Kcal
Our goal= 2600X0.75= 1950 Kcal
Protein: Mostly calorie intake remains equal to our weight in lbs i.e. for 185 lbs we will take 180 g of
Fats: fats intake is 25 % of the total calorie intake
i.e. Goal calorie intake= 1950 X 0.25= 490/9= 55g
So considering 1950 calorie intake there is a requirement of 55 g of fats to lose weight.
Carbohydrate: Rest of the calorie intake should come from carbohydrate.
I.e. First we should know how much calorie we are taking from protein and fats
=(170X4) + (55X9) =1175 Kcal
Then we can calculate the how much calorie we need to take from carbohydrate
= 1950-1175= 775 Kcal
And this calorie comes from= 775/4= 195g
So we have a composition of all macronutrient to have a 25% calorie deficit for a weight of 185 lbs
So this is the easiest way how to calculate macros for weight loss. This is just a brief about macro nutrient. Different body composition has different requirement of calories and different macronutrient. So take a brief and consult to your doctor before adopting all the weight loss programs. There is a big difference while calculating macronutrient for male and female. That we will discuss in forthcoming article.