How to Calculate Caloric Intake and Macronutrient Ratios

ByElsa Riemannhardt Last Checked:

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Calculating your caloric intake and macronutrient ratios is key to achieving your fitness goals. To find your daily caloric needs, consider factors like age, gender, activity level, and your specific objectives.

Once you have that figure, you can adjust your macronutrient breakdown—proteins, fats, and carbohydrates—to suit your lifestyle and goals. Understanding these basics empowers you to make informed dietary choices.

Determine Caloric Needs

To manage your diet, start by calculating your Basal Metabolic Rate (BMR), which shows how many calories your body needs at rest. To know more about BMR, watch this video:

@londonsuperclinic

Calculating your basal metabolic rate (BMR) is figuring out how many calories your body burns just by being alive! Here’s how to do it: 1. Get your weight in kilograms: Divide your weight in pounds by 2.2. 2. Use the following equations based on your gender: Men: BMR = 66 + (6.23 x weight in kg) + (12.7 x height in cm) – (6.8 x age in years) Women: BMR = 655 + (4.35 x weight in kg) + (4.7 x height in cm) – (4.7 x age in years) 3. Round off to the nearest whole number and you have your BMR in calories! The link for the BMR calculator Website is on our channel. Remember, this is just an estimate and doesn’t take into account your activity level or body composition. But it’s a good starting point for calculating your daily calorie needs! #weightloss #weightlossjourney #weightlosstransformation #weightlosstransformations #looseweightfast

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Use the Mifflin-St Jeor equation:

  • For men:
    BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
  • For women:
    BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

After you have your BMR, consider your activity level to find your Total Daily Energy Expenditure (TDEE):

  1. Sedentary: BMR x 1.2
  2. Lightly active: BMR x 1.375
  3. Moderately active: BMR x 1.55
  4. Very active: BMR x 1.725
  5. Super active: BMR x 1.9

Set Macronutrient Ratios

Setting macronutrient ratios helps you tailor your diet to meet your goals. There are three main macronutrients:

  • Carbohydrates
  • Proteins
  • Fats

A common ratio to start with is the 40/30/30 rule. This means 40% of your calories from carbohydrates, 30% from protein, and 30% from fats.

However, you can adjust the ratios based on your needs, whether it’s for weight loss or muscle gain. To know more about the ratio, check out this YouTube video:

Track And Adjust

To track your caloric intake and macronutrients, use apps or notebooks to record your food and drink.

Here are some tips for tracking:

  • Log daily: Be consistent with entries.
  • Be specific: Include amounts and brands when possible. Here’s an example:
  • Review regularly: Look back weekly to see if you’re on track.

Adjust your intake based on results. If you’re not seeing changes, tweak your caloric intake or macronutrient ratios.

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