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Macronutrient calculations - how do I formulate?

November 10, 2015

For initial calculations see below, 

for reorders I take into consideration your old numbers or if you've followed macros prior I look at those as well. 

 

How do I come up with your macros? More in depth -

Height, weight, age + daily activity:
BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).

Energy needs are purely derivative from energy expenditure. If you have a desk job you will be eating less than someone with an active job.

Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses based on contemporary research.

Workouts per week are included in your formula for energy expenditure.

Mifflin - St Jeor Formula


Why do I use this formula?

RESULTS from a recent study: Four prediction equations were identified as the most commonly used in clinical practice (Harris-Benedict, Mifflin-St Jeor, Owen, and World Health Organization/Food and Agriculture Organization/United Nations University [WHO/FAO/UNU]). Of these equations, the Mifflin-St Jeor equation was the most reliable, predicting RMR within 10% of measured in more nonobese and obese individuals than any other equation, and it also had the narrowest error range.

The equation:
Men
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5

Women
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161


Fats I typically do not recommend below .35g per pound of body weight. Fat grams are multiplied by 9 for calories.

Protein I typically recommend below .8g to 1.1g per pound of body weight.
Protein grams are multiplied by 4 for calories.

The carbs are the remaining calories divided by 4 for grams.

 


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