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How to Calculate All 3 Daily Macronutrients


3 Fitness tests to gauge cardio endurance

Learn how to calculate all 3 daily macronutrients to achieve your personal warrior goals.


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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