This is one of the most widely used, well-respected methods to calculate your macros without a body scan. We used the Revised Harris-Benedict Formula to calculate your macros. One gram of protein equals four calories. This works, but even more accurate is based on your activity level. The general rule of thumb was one gram of protein per one pound of bodyweight. For example, if you follow a vegan diet, there is a reason you're supposed to eat beans with nuts to ensure you get a full amino acid profile providing a complete protein. There are a lot of sources of 'protein' today that are not complete sources of protein. Much like carbs and fats, not all protein is created equal. It also provides amino acids which are the building blocks to muscle. It takes the body the most time to 'burn' protein, thus keeping us 'fuller' longer. However, you don't want to overdue it and you don't want to solely rely on dietary supplements. Adequate protein intake levels can lead to muscle gains and fat burning. Often seen as the most important macronutrient, protein is the key nutrient for those of us in fitness.

One gram of carbohydrates equals four calories. Inevitably someone will get turned off or scared by the number of carbs that 'spit' out of the calculator. These include things like jasmine rice, sweet potatoes and other green vegetables.ĭON'T BE SCARED BY YOUR CARBOHYDRATE NUMBER Too much fruit can also not be seen as a good thing, however if you need simple carbs (pre/intra/post workout) a piece of fruit or a supplement like HBCD may be your choice.Ī complex carb is often what we want to incorporate into our diets. Candy and fruit, along with some dietary supplements, are simple carbs. There are two types of carbohydrates: simple and complex. Carbs are necessary for optimal performance. Carbs provide us glucose which is burned off for energy. Thanks to Atkins, this is the second most misunderstood macronutrient on the planet. This is why your fats will always be lower on your macronutrient calculator., Carbohydrates Fats from deep-friend foods are bad fats. Even some saturated fats are OK, although you do want to limit them.įats from sources like nuts, fish, grass-fed red meat, olive and coconut oil and avocados are good fats. But foods that are high in polyunsaturated and monounsaturated fats are good for us. Yes, too much of any one macronutrient can put you into a caloric surplus causing fat gain, but fats are essential and necessary to any diet. So many people search for 'fat-free' items, but only do so because they associate the macronutrient fat with a 'fat' physique. The most misunderstood macronutrient are fats. The three important, often misunderstood, macronutrients are: Our macronutrients are the three major nutrients you want to know, track and adhere too in order to be successful in your journey. NOTE: a proper diet consisting of well-selected foods to cover your macronutrients should provide adequate micronutrients, but we still recommend a daily multi-vitamin to ensure you are receiving enough vitamins and minerals. They are both extremely important in a diet, but for these purposes we are only going to talk about the three macronutrients. You may have heard the term macro and micro nutrients before. We have put together a FREE Macronutrient calculator to help you achieve your goal of bulking, cutting or maintaining.īefore you generate your FREE macros from us, it is very important that we INFORM you on what the macronutrients are. They have always been told to, 'eat well,' and, 'eat often,' but those answers are so broad that anyone could be confused by them. Specifically to our fitness journey, many people fail to plan because they don't know where to begin.

This isn't just in our fitness journey, but any aspect of life.

This has always been the #1 thing you need to know when you start any diet. If your body operates at a caloric deficit, you will lose weight. If your body operates and a caloric surplus, you will gain weight. The most basic equation to weight gain, weight loss or maintenance is calories in vs. They are meant to supplement a diet consisting of real, whole foods. Supplements are what they are: supplements. Here at Fitness Informant we take an educational approach to dietary supplement more often than not, however, you will never achieve your goal of the perfect physique or goal weight you want on supplements alone.

Revised harris benedict