The Macronutrients Formula

The Formula to Use to Calculate  Your Macronutrients 

Step one:

Decide what your metabolic rate is-slow, moderate, or fast.

If you think you have a pretty slow metabolism, multiply your current body­weight by 12.

If you think your metabolic rate is somewhat moderate, multiply your current bodyweight by 15.

If you think your metabolism is fast, multiply your current bodyweight by 18. For example, if a bodybuilder weighs 200 Ibs and has a moderate metabolism, the equation would be 200 x 15 = 3,000. 

Step two:

If you decide to follow a diet that consists of 30% protein, 50% carbs, and 20% fat, plug them into the following formula.

Protein: 3,000 calories x .30 (30%) = 900 protein calories divided by 4 = 225 grams of protein per day.

Carbs: 3,000 calories x .50 (50%) =1,500 carbohydrate calories divided by 4 = 375 grams of carbs per day.

Fat: 3,000 calories x .20 (20%) = 600 fat calories divided by 9 = 67 grams of fat per day.

Step three:

Now divide your calories and total grams of fat, protein, and carbs by the number of meals you’ll be eating each day. In the case of most body­builders, it should be six meals per day.

So, for example. 3,000 calories divided by 6 (meals) = 500 calories per meal.

225 grams of protein divided by 6 = 37.5 grams of protein per meal.

375 grams of carbs divided by 6 = 62.5 grams of carbs per meal.

67 grams of fat divided by 6 =11 grams of fat per meal.

This formula can be used to determine any macronutrient balance, whether it’s 30/40/30 or 30/50/20.

Some people eat more carbs earlier in the day, while others spread them out evenly. Each individual needs to decide what works best for him or her.

The simple way to reach your goals

The simple way to reach your goals

I’ve got a tip for you that’s so simple it will blow your mind and make you think “dad joke”.
Want to know the secret to reaching your goals? It’s setting goals that you can reach.  I know that sounds like a no-brainer, but hear me out.

read more
This trap kills your goals

This trap kills your goals

You know I like to focus on the positive, right? Well, I’m about to tell you how NOT to reach your goals this year. Because there’s one big mistake you can make that can push you into a HUGE trap – and you’ll end up feeling frustrated, burned out, and like a quitter.

read more

Rob is the owner and founder of Fitness Lifestyle Personal Training.

He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals. 

Rob Quimby, CPT

Owner, Fitness Lifestyle LLC

513-772-4530
www.fitnesslifestylellc.com
fitnesslifestyle67@gmail.com
rob@fitnesslifestylellc.com

 

Rob is the owner and founder of Fitness Lifestyle Personal Training. He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.

MORE FROM THE BLOG

The simple way to reach your goals

The simple way to reach your goals

I’ve got a tip for you that’s so simple it will blow your mind and make you think “dad joke”.
Want to know the secret to reaching your goals? It’s setting goals that you can reach.  I know that sounds like a no-brainer, but hear me out.

read more
This trap kills your goals

This trap kills your goals

You know I like to focus on the positive, right? Well, I’m about to tell you how NOT to reach your goals this year. Because there’s one big mistake you can make that can push you into a HUGE trap – and you’ll end up feeling frustrated, burned out, and like a quitter.

read more