How to calculate Macronutrients

How to calculate Macronutrients? We have access to a lot of information on the internet related to nutrients & macro nutrients. You just enter your age, sex, weight & height into macro nutirient calculator & you will get information on how much calories/macro nutritent you need to consume to reduce, maintain or increase weight. It is relatively easy to know how many calories you should consume & how much you should burn to maintain a particular level of weight. However, it is difficult to ascertain how much each macronutrient one should consume, in what quantity & at what time to get the right kind of nutrient & maintain body metabolism. I am going to share today how many calories you should intake from each type of macronutrient & what should be the correct ratio of each of them to have a balanced diet. Generally people follow “If it fits your macro” (IIFYM) diet/lifestyle which allows them to eat whatever they want to, provided it fulfills their daily need for calories & macro nutrients. However, this differentiates diet and lifestyle. As shared in my previous blog if you eat a lot of junk stuff, it may give you required calories, however it also impacts your insulin sensitivity & blood sugar level. Ultimately it will have unhealthy consequences on your body. This is an important learning for those looking to adopt healthier habits as you consume the same amount of calories by consuming more of healthier recipes, more fruits & vegetables, fibre & good fats. IIFYM can also lead to healthy eating habits by noticing what you are eating during the day, however tracking it through IIFYM can become a tedious task. Calculating calories & macros: To evaluate what your calories & macronutrient goals should be, how much you are eating presently must be broken down into protein, carb & fats. Calories are nothing but the amount of energy used through breakdown of various micronutrients: proteins, carbs & fats. It is not required to record the calories as the same can be calculated through macronutrients: 1 gram of protein & carbohydrate each equals 4 calories 1 gram of fat equals 9 calories. Accordingly, depending upon the amount of proteins, carbohydrates & fats you consume you can calculate the number of calories you have consumed. For instance if you are consuming 200 grams of protein, 100 grams of carbohydrate & 50 grams of fat, your total calorie consumption works out to be 1650 calories. By fixing up a macronutrient ratio, you can also calculate the grams of each macronutrient you are required to consume given your daily calorie consumption. Achieving your goals: You can both calculate calories & use macronutrient ratio to ascertain the number of calories you have consumed. If your target is weight loss, you can reduce calorie consumption by

reducing the carbohydrate consumption. Although reducing fat consumption will help you reduce more calories since each gram of fat gives 9 calories, consumption of good fat is less damaging that carbohydrate since it directly impacts sugar/glucose level. All this will help you evaluate what are the gaps in your current diet & how you can make changes in macronutrients to adopt healthy habits. # Macronutrients, how to count macronutrients, macronutrients calculation, calories from macronutrients, macronutrient ratio, weight loss, sugar level, glucose level, nutrition, diet, fitness, healthy eating