An Easy Way To Help Calculate Your Calories And Macro's

A Quick And Easy Way To Help Calculate Your Macro's

I would say on a weekly basis someone ask's me how to lose weight and fat or gain muscle and I've found myself repeating my words over and over again. I came across this handy calculator which will help determine your macros for your successful goal.
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It's not 100% personal but it will help give you an insight and an idea in the short term. It will allow you to see what you need to do to make your diet work it work for your goals.  I am currently working on a blog post that is 100% reliable based on how to calculate your macros for fat loss but in the mean time this will help the people who have asked.

The Step By Step Guide:

This calculator is relatively straight forward to use.

1. Enter your gender from the drop down menu
2. Enter your activity level.

• Sedentary - 9-5 desk job and do little or no exercise
• Moderately active - relatively active job, postman or you have a sedentary job but train2-3 times per week.
• Relatively Active - active job and train 2 to 3 times per week or you have a sedentary job and train like a badass
• extremely active - active job and train to intense level, athlete training every day.

3. Age
4. Weight (Kg)
5. Height (cm)
6. Hit calculate your metabolic rate. This calculates the amount of calories you need each day.

*Note: If you are unsure of your weight in KG and Height in Cm's google conversion is a great tool to use.

Next Step:

Determine what your fitness goal is. Are you looking to gain muscle, lose weight or maintain your body composition?

Select what type of body type you are: Say what? 

Most often, you are a mix of body types, hence the a slider.

• Endomorph: Put on weight(fat) easily, wider hips and narrow shoulders. 
• Mesomorph: More naturally muscular and athletic, wider shoulders, find it easier to lose fat and build muscle. 
• Ectomorph: Thin frame, struggle to put on weight and muscle, small joints and narrow shoulders.

Hit the calculate marcos button and this should give you number in grams for protein, fats and carbs.

Don't get carried away with this, focus on getting enough protein in your diet and try and hit your calories. Once you become familiar with what work you can start to play around with fats and carbs. 

A great app to use to help you track your calories and macros is MyFitnessPal. Is really easy to use and it can really help you highlight some key areas of your diet.

Stay tuned for my new blog post on Calculating Your Macros For Fat Loss in the coming weeks. In the mean time stay active.

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Calumn - Personal Trainer Edinburgh

What Next?

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For more fat loss advice, download my top 23 fat loss tips
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