How to Calculate Macronutrients

Macronutrients are the proteins, carbs, and fats that make up our food. Macros can influence our body composition, exercise recovery, and energy levels. Macros can be calculated in grams and easily measured in our meals.

We can determine how many calories in our meal by “counting” the macronutrients. The first step is figuring out how many calories to consume. This can be estimated by taking one’s body-weight and multiplying it by level of activity on a scale of 11-18 (11 is non-active, 18 is extremely active). That calculation is considered “maintenance calories.” Based on the athlete’s goals, calories can be manipulated to achieve desired results.

How much protein should be consumed is between .5-2.5g/lb of body-weight. Subtract the calories from protein from the overall calories and the remaining number will consist of carbs and fats. Fats should consist of approximately .6g per body-weight and vary based on preferences and energy needs. The remaining calories will come from carbohydrates.