So coming back to the calories, our previous post explained how to get your REE, Resting Energy Expenditure, today is going deeper! This is a basic guideline and this should work for you, obviously, it is trial and error until you find the best solution for you but this is a great place to start. Your macronutrient (Macro) intake should be based on your weight, not following a percentage like 40/30/30.
Please be careful as IIFYM (If It Fits Your Macros) and flexible dieting, a great new buzz word, may slow down your results. You can afford cheat days if you have next to no body fat and are training 1-2 hours per day, but if you are a regular training 3 times a weeker looking to lose body fat, eating half a tub of Ben and Jerry’s because “ it fits your macros” isn’t going to help what so ever! Fitness models and athletes can get away with it, you can’t.
We are going to keep these simple and try not to confuse you, you will, however, need to convert your body weight into pounds, lbs, sorry!
As a start point look at eating 0.8g protein for every pound of body weight you have, obviously this can change and should be reviewed after 4 weeks as you may need to increase your protein intake. We are going to use an example of a 32 year old woman who weights 65kg and is 160cm tall and that is lightly active. So using the formula from the last blog post;
For women – REE = (10 x weight in kg) + (6,25 × height in cm) – (5 × age in years) – 161
TDEE – Total daily energy expenditure, your REE plus your activity throughout the day
Sedentary = REE X 1.2
Lightly active (activity that burns between 200-400 cals) = REE X 1.375
Moderately active ( activity that burns between 400-650 cals) = REE X 1.55
Very active ( activity that burns over 650 cals) = REE X 1.725
She would have a BMR of 1329 and multiply that by 1.375 to get a daily calorie intake total of 1827.
For weight loss you want to start with looking at a 20% reduction in your required calories though, so if you multiply 1827 by 0.20 it will leave you with a daily goal of 1462 to achieve fat loss while providing the body with sufficient nutrients.
So for this woman who weighs 65kg, 143lbs, she would need 114.4g protein per day. How does this fit into your calorie count from earlier? Protein has 4 calories per gram so you would multiply 114.4 by 4 to get 457.6, round it up to 458 to give her the number of calories she should be taking in each day from protein. This leaves us with 1004 calories for fats and carbs.
Next up is fat, a macro that has been demonized throughout the media but is actually a major essential within your daily nutrition. Not only will they help aid your body composition goals and help with fat loss but they also play a massive part in in your hormones.
You will want to look at consuming 25% of your daily calories through fats so take your number, we will use the example of 1462, and multiply it by 0.25. This means our example clients daily intake from fats would be 366. So far you have 458 calories from protein and 366 calories from fat, which leaves 638 calories for carbs!
Again carbs have taken a bit of a bashing in the media and there have been lots of low carb diets pop up all over the place but they are essential to providing energy for the body to work properly and train hard. As stated before though please be careful when looking at using this process, do not skip carbs the whole day just to stuff down excessive sugary carbs, which will not get you results. Our example lady has now collected her macro count and has finished with the total of;
Protein – 458 cals
Fats – 366 cals
Carbs – 638 cals
Now on training days, use this and follow it, on non-training days look at taking 200 calories of carb intake and add it to your protein and fats, add 150 protein and 50 fats. As you are not training you will not have the need to supply as much energy to the body and you will not be burning off excess glucose stored in the muscles and tissues. Only apply the changes on non-training days, otherwise follow the formulas above! I will give a quick recap below;
– Figure out your REE and your daily expenditure of calories
– Eat 0.8g protein for every 1lb of body weight you have
– Eat 25% of your daily intake from fats
– The rest of the calories available are for carbohydrates
– On training days, keep carb intake higher
-On non-training days, reduce carbs and increase protein and fats.
This may be confusing to you so please if you have any questions get in touch with one of our personal trainers and they will be more than happy to help you.