This estimate takes into account:

• Your personal details (height, age, weight, sex)
• Physical activity levels (both daily movement and purposeful exercise)
• The date you want to reach your goal by (within reason!)
• The changing nature of human metabolism (depends on lifestyle choices)

It then calculates your daily macros, combining the above data with additional factors, including your:

 

• Nutrition and fitness goals (weight loss, muscle gain, body recomposition, better health, peak performance)
• Dietary preference (Paleo, keto, vegetarian, fully plant-based, Mediterranean, and of course, “anything”)
• Macronutrient preference (balanced, low-fat, low-carb, or virtually any other macronutrient ratio you want)

 

Macro Calculator to the diverse pool of human beings.

 

Some people naturally eat the appropriate amount of food and calories for their individual needs. 

They’re able to maintain a constant body weight for years—even decades— without counting calories, or tracking macros, or ever measuring their portions.

 

Unfortunately, these “intuitive eaters” represent only a small fragment of the human population. The rest of us typically need help with our eating, in the form of surface structure and supervision, at least temporarily. 

I would like to classify them into these three categories based on their urgency.

 

1. Advanced Level: Eat the right amount of calories and macros for your goals
2. Intermediate Level: Understand appropriate portion sizes
3. Beginner Level: Improve your food choices and eating habits

 

Advanced: Requires about 90 to 100 percent consistency.

Intermediate:  Requires about 70 to 85 percent consistency.

Beginner: Requires about 50 to 65 percent consistency.

 

Clearly, the more consistent you are, the faster your progress, and the more fat you’ll lose.

It’s also important to realize that fat loss is rarely linear. It fluctuates from day to day and week to week. The goal is to see an overall trend downward over time.

 

LEVEL 1

Advanced: Requires about 90 to 100 percent consistency.

1. The first thing is to

Work out your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body burns each day without you doing anything. If you were to lie in a room without moving for an entire day, this is the number of calories you’d burn through.

To find your BMR, use the following Harris-Benedict equation:

 

For Men

BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years )

 

For Women

BMR = 655 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years )

 

So, for example, a 90kg , 170cm , 33 years old men would do :

 

66.5 + ( 13.75 × 90 ) + ( 5.003 × 170) – ( 6.755 × 33) =

 

66.5 + (1237.5 + 850.51) – 222.91 =

 

66.5+ 1,865.1

 

1,931.6 would be his BMR.

 

2 . The second part is to Decide your activity level

Then, to find out your exact ratios based on your daily activity you multiply your BMR by your average activity level based on the following categories:

 

• Little or no exercise: 1.2
• Light exercise a few times a week: exercise a few times a week: 1.375
• Moderate exercise 3-5 times a week: 1.55
• Heavy exercise 6-7 times per week: 1.725

So, if the same man above cycled to work three times a week and attended two yoga classes, he’d be classed as a moderate exercise so would multiply 1,931.6 (BMR) x 1.55 (activity level) = 2,993.98.

The number he’s then left with is his daily calorie intake.

 

3 . The Third Step is to Choose your macro split

 

 

If you’re keen to stay lean while adding muscle, I suggest splitting your daily calories into a macronutrient split of:

• 40% protein
• 30% carbohydrates
• 30% fat

This split provides sufficient carbohydrates to fuel your workouts, enough protein to build and repair muscle, and healthy fats to maintain optimal hormone production- vital for staying lean.

 

Example 

 

Macronutrients, or macros, are the four types of food molecules the body can break down for energy. Three types of macronutrients are tracked

1. Protein, which has 4 calories per gram.
2. Carbohydrates, which have 4 calories per gram.
3. Fat, which has 9 calories per gram.

 

Protein Needs 

 

The American Dietetic Association (ADA) recommends daily protein intake for healthy adults as .8-1.0 g of protein/kg body weight. 

for intermediate to advance: 1.5 to 2g of protein /kg body weight. and for Athletes, it’s 2.2g of protein /kg body weight.

 

90kgx 1.5 = 135g Protein

 

Fat Requirements 

 

Fat intake should equal 30% of your total day’s calories. 

 

For example, the above male consumes 2900 calories per day. 

How many calories and grams of fat should she be consuming each day? 

1 gram of fat = 9 calories 

 

2,993.98 calories x (.30) = 898 calories from fat

(898 calories)/(9 calories/g) = 99 grams of fat per day

 

 

Carbohydrate Needs

For example: To consume 30% of total daily calories from carbohydrate sources: 

2,993.98 x 30% = 898 Kcal from Carbohydrates

898/4 = 224g carbs

 

This is how you needed to calculate the macronutrient for advanced level urgent clients who wants to see quick results.

 

once the calories are figured out, then the important part is to

1. Purchase the food from the groceries
2. Prep & Cook the meals according to the Macros 
3. Daily Track the body measurements on an excel sheet or any application.

 

Level 2 :

Intermediate: Requires about 70 to 85 percent consistency.

 

This is done through

Hand portions: The easiest way to track calories and macros

 

For some people who are just starting the fitness journey but not in a hurry, the above method would be a hassle. for them 

I can help them eat the right amount of food but without the burden of having to weigh and measure every morsel.

 

solution: to give personalized targets not just for daily calories and macros, but also hand portions. That way, you can use whichever method you prefer.

 

 

 

 

• Your palm determines your protein portions.
• Your fist determines your vegetable portions.
• Your cupped hand determines your carb portions.
• Your thumb determines your fat portions.

How effective are hand portions for tracking macros?

 

The research shows hand portions are 95 percent as accurate (or better) as carefully weighing, measuring, and tracking. With substantially less effort and time involved.

Plus, our hand portion tracking system allows you to easily adjust your intake to further optimize your results.

 

Level 3 :

Beginner Level:

 

I consider these people to be the most inactive people to do something so easy to follow.

For them, I usually implement small habits into their lifestyle considering the above (Level 2) methods, but in a progressive phase.

first, to make them comfortable I would always suggest they send the pictures of the food they eat on to my WhatsApp messenger.

Also, I mention tracking their body weight daily.

This will give a clear idea about how their food is affecting their body weight. 

all these are to let them understand the value of tracking consistently.

 

The second step is to make them add this food to the food tracking app like myfitnesspal and then make them understand how much they are actually consuming.

Once this stage is comfortable for the client, I move them to eat quality food and move better with programmed exercises.

So the idea is that human beings are diverse and it always needed specific tools and plans to tackle each individual.

In this busy world, it’s not the lack of information that is blinding people not to achieve their health and fitness goals. its the accountability they are lacking due to the constant distractions which exist in our social culture

The reason personal trainers like me exist is to help those individuals to reach their goals with proper accountability.

So if you are a busy professional or a busy parent who is struggling to lose weight and improve confidence,