MACRO DIET
What is a macro diet?
A macro-based diet is a style of eating where people track their carbohydrates, fat and protein attempting to eat within a certain range each day. It can serve as a guide for healthy eating and/or as a strategy for weight loss.
How to count macros?
There are a few ways a person can figure out their daily calorie needs.
Individuals can use an online calculator, such as the popular If It Fits Your Macros (IIFYM) BMR calculator.
Also, using information about a person’s body and lifestyle can estimate a person’s daily caloric needs.
A formula known as the Mifflin-St. Jeor equation is a popular choice:
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Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
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Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
Then multiply your result by an activity factor, which is a number that represents your daily activity level:
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Sedentary: x 1.2 (little or no exercise; desk job)
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Lightly active: x 1.375 (light exercise 1-3 days a week)
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Moderately active: x 1.55 (moderate exercise 6-7 days a week)
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Very active: x 1.725 (hard exercise every day or exercise twice a day)
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Extra active: x 1.9 (hard exercise twice a day or more)
The final number is representing your total daily energy expenditure (TDEE). This is the total number of calories burnt per day. People who want to either gain or lose weight can slightly increase or decrease their calories. Although THIS SHOULD BE DONE gradually.
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Try Clicking on the macro calculator below to help determine your personal goals!