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How to Calculate All 3 Daily Macronutrients


3 Fitness tests to gauge cardio endurance

There's no doubt that Goku from Dragon Ball can consume, what seems like, thousands and thousands of calories. This would make sense for this fictional character because calories are energy and based on the amount of energy Goku uses, he needs all the calories he can get. However, based in our real world, we require more balance in our calorie intake not only for energy but for overall health. Here you can learn how to calculate all 3 daily macronutrients to support your Saiyan goals and overall health.


Before you can calculate the macronutrients below, you'll first need to find how many overall calories you need to consume per day. There are two steps to finding this:


Step 1: Calculate your estimated basal metabolic rate (BMR) using the Mifflin-St. Jeor Formula.

Basal Metabolic Rate is the rate of energy expended while at rest; in other words, it’s the amount of calories burned to maintain vital functions such as breathing, blood flow, digestion etc.


Men BMR = 10 x weight kg + 6.25 x height cm – 4.92 x age yrs. + 5

Women BMR= 10 x weight kg + 6.25 x height cm – 4.92 x age yrs. - 161


Example: Male that weighs 67kg, 165cm tall, age 35

10 x 67kg + 6.25 x 165cm - 4.92 x 35 + 5 = 1,534 BMR (amount of calories burned at rest)


Step 2: Calculate Total Daily Energy Expenditure

Total daily Expenditure determines how many calories your body burns in the day; keep in mind it does not state how many calories you need to lose weight. To calculate your TDEE, multiply your BMR by your activity multiplier from one of the formulas below:


  • TDEE Sedentary – BMR x 1.2 (little or no exercise, desk job)

  • TDEE Light Activity – BMR x 1.375 (light exercise/sports 1-3 days/wk)

  • TDEE Moderately Active – BMR x 1.55 (moderate exercise/sports 3-5 days/wk)

  • TDEE Very Active – BMR x 1.725 (difficult exercise/sports 6-7 days/wk)

  • TDEE Extremely Active – BMR x 1.9 (advance daily exercise/sports & physical job or 2x day training 6-7 days/wk


Total Daily Energy Expenditure (Maintenance Calories) = BMR x Activity Factor


Example: Moderately Active Individual


1,534 BMR x 1.55 (Moderately Active) = 2,377 calories (Amount of calories required per day)


Based on the two calculations above, this individual requires 2,377 calories per day to maintain their lifestyle. This number is the number you'll use for your personal calculations to calculate your macronutrient intake using the calculations below.


For the next three calculations, I will be using an example of an individual who requires 2,000 calories per day.


Carbohydrate Daily Intake

Recommended daily intake: 45-65 percent

1g carb = 4 calories


Examples:

2000 calorie diet x 45% = 900 calories/day

900 calories / 4 calories = 225g/day


2000 calorie diet x 65% = 1300 calories/day

1300 calories / 4 calories = 325g/day


Protein Daily Intake

Recommended daily intake: 10-35 percent

1g protein = 4 calories


Examples:

2000 calorie diet x 10% = 200 calories/day

200 calories / 4 calories = 50g/day


2000 calorie diet x 35% = 700 calories/day

700 calories / 4 calories = 175g/day


OR


Recommended Dietary Allowance (RDA): 0.8-1.7 g per kg of bodyweight

1g protein = 4 calories


Examples: Individual that weighs 165 lbs. (75kg)

75kg of bodyweight x 0.8g = 60g/day

75kg of bodyweight x 1.7g = 128g/day


 Fat Daily Intake

Recommended daily intake: 20-35 percent

1g fat = 9 cal


Examples:

2000 calorie diet x 20% = 400 calories/day

400 calories / 9 calories = 44g/day


2000 calorie diet x 35% = 700 calories/day

700 calories / 9 calories = 78g/day







References:


Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

 

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