This is an extremely important step that I believe everyone should consider before beginning their weight loss journey. Finding your caloric intake and ratio of carbs, proteins and fats will start you out on the right path and increase your chances of success. If you are able to pin point the amount grams you need to consume per day in order to lose weight then you take away the guessing aspect of dieting. Finding your macronutrient ratio will make life easier and you are able to manipulate the numbers to fit your specific needs. A lot of people that begin their diet are simply able to make slight dietary changes to their meals and lose weight but for others it is not that simple. I recommend this method because you will learn about serving sizes, how your body reacts to certain macronutrients and you will be able to drop your calories gradually instead of guessing how much you need to eat.
There are hundreds of online calorie calculators but most are not specific to your body type.
Here’s a quick and simple formula I have used to figure out my calories in the past:
1. Find out your body fat percentage and then multiply it by your total body weight (Lb). This number will give you your total fat in pounds. Next, subtract your total body weight from your total fat to get your lean body mass.
190lb x 18% (0.18)= 34.2lb 190-34.2= 155.8lb (lean mass)
Then, take your lean body mass and multiply it by 12 to get your calorie intake:
156lb x 12= 1872
2. Finding your macronutrient numbers:
To figure out your protein multiply your lean body mass by 1:
Protein: 156lb x 1= 156 g of protein consumed daily
3. To figure out your fats multiply total calories by 20% then divide that number by 9:
1872 x 20% (.20)= 374 calories/9= 41 g of fats consumed daily
4. Last but not least carbohydrates:Add the total calories of protein and fats then subtract the sum from the total amount of calories, this will give you the total calories of carbohydrates. Then divide the carbohydrate calories by 4, this will give you the amount of grams of carbohydrates.
156g x 4= 624 total protein calories
41 x 9= + 374 total carbohydrate calories
1872- 998= 874 calories of carbohydrates
874/ 4= 218 g
In no way, shape or form is this formula or method perfect. I give this to you to try out and play with to find numbers that work for you. I personally would try out the generic numbers for a week or so and see if I lose any weight. If I didn’t lose any weight then I would reduce my calories by 100 or carbohydrates by 10 or 20g.
But Hey! Try it out and let me know if it works for you! Enjoy!