Keep It Simple, Stupid.
Yep, I’m going back to basics and counting macros as I tighten up the reigns on my diet. I was going to take the easy route and use the iifym online calculator, but the link is not working for me this glorious morning. So, I’ll just calculate them the old fashioned way, and I’m going to figure it all out, right here on the ol’ blog. I’m doing this to show you one of MANY methods to calculate your very own macros.
First, know your weight. This morning I weighed roughly 130 pounds. While I am at a healthy weight, I would like to lean out a bit. I could honestly care less if I weigh 120, 130, or 140. I’m at a happy weight, but I am not at a happy body… if that makes sense. I could stand to tighten up a bit, so I am going to choose weight loss as a goal, even though my primary goal is fat loss.
To keep things simple, I like to start off following these general rules:
Choose your goal to set calories
- Lose Weight: 10-12 bodyweight multiplier
- Maintain: 13 bodyweight multiplier
- Gain Weight: 14-16 bodyweight multiplier
My goal is to lose weight, and I am not trying to reach it by a certain date. Heck, I don’t even care if I lose weight. I just want to lose fat, so I am going to choose the higher end of the spectrum. Or, if you prefer a range of calories, you could always calculate both ends and work with a range of numbers to hit.
BEWARE: DON’T get too caught up in overanalyzing it all. There are so many ways to skin a cat. (EEEWWWwwwwwwww!!!) There are so many minute details that you can get overwhelmed and caught up in all of them that you spin your wheels and never even begin. Been there. Done that. Why not just calculate a starting spot, check progress, and adjust accordingly?
Okay, back at it. My goal is to lose weight, and my bodyweight is 130, so:
calories = 130 * 12
calories = 1560
The nice thing about this method is, I don’t worry about my BMR, TDEE, number of workouts and caloric expenditure. I just calculate and go at it. K.I.S.S. You can be more precise and do it the other way (I recommend the IFFYM calculator, when the site is working), but hey, I’m working with what I got. Now if you are ever stuck on a deserted island, you can figure out your macros with just a stick and sand. LMAO!
Now you need to figure out your Protein, Carbohydrates, and Fat intake. I generally keep fiber around 30g a day. Sometimes I don’t get there, sometimes I go over, but that is what I shoot for.
I think the general rule of thumb, for keeping things simple, is 1-1.5 grams per bodyweight. I’m going to pick the lower end of the range for personal reasons like I only have one kidney, and I love carbohydrates and I want to save room for them. So:
protein = 1*130
protein = 130g
Phew, had to pull out the calculator on that doozy.
I usually keep my fats on the lower end. I seem to have oilier skin and breakouts when my fats are higher. Again, this is a person preference. However, I like to see fats around 0.4-0.6 grams per bodyweight. This is probably higher than most of the fish and veggies dieters out there. To each there own. I feel like this is a healthy amount, so I like to start here.
fat = 0.4 * 130
fat = 52g
This is the part that hurts my heart. I love carbs. I LOVE carbs. I love cake. All cake. Especially frosting. To limit it hurts my soul.
There are several things to remember when trying to figure out your carbs.
- Your total calories are determined by the amount of fat grams, carbohydrate grams, and protein grams you consume.
- There are 9 calories per gram of fat.
- There are 4 calories per gram of carbohydrate.
- There are 4 calories per gram of protein.
Hence, we have the following equation:
calories = (9 * grams of fat) + (4 * grams of carbohydrates) + (4 * grams of protein)
Now just plug in your personalized numbers, and solve for carbs! YAY CARBS! I’ll do it with mine below:
1560 = 9(52) + 4(grams of carbohydrates) + 4(130)
1560 = 468+ 4(grams of carbohydrates) + 520
1560 = 988+ 4(grams of carbohydrates)
572= 4(grams of carbohydrates)
carbohydrates = 143g
There you have it!! Easy peasy, right? Now I have my macros for this week!
1560 calories – 52g fat / 143g carbs / 130g protein
There you have it! The simple way that I calculate my own macros. Please let me know if you have any questions.
Just a reminder: I am not a registered dietitian or health professional. This information was pulled from my buttocks on the spot from years of personal experience, book reading, web searches, etc. I just wanted to give you all a peak into how I do things in Genie-land. Please speak with a medical professional before making any changes to your diet or fitness routine.