How To Calculate Macros| Easiest Way To Calculate

Guys, You have been heard by someone about macronutrient and how to calculate macronutrient or macros. 

Macronutrients are very important for our body and to get a fit body. But the question is about how to calculate macronutrient or macros Before answering this question you should be aware of what is macronutrients and types of macronutrient.


So, guys let's talk about what is macronutrients and its types. You can jump to the topic "how to calculate macronutrients" if you know about what is macronutrients and its types.

What Is Macronutrients OR Macros?

So, Nutrients are of two types macronutrient and micronutrients.

Macronutrients are those nutrients which are very essential for the human body in large quantity.

Human should take macronutrients in their meals without macronutrient human body can not exist because macronutrient helps the human body for growth and to carry out the activities of daily life.

Types of macronutrients are Protein, Carbohydrates and Fats etc these are very important for the human body. Let us talk about them one by one.

1) Protein.

Protein is a macronutrient which helps to body for growing muscles.

protein are composed of amino acids, which are organic compounds generally made with carbon, hydrogen, nitrogen, oxygen or sulfur.

Source:- Google|smastronardo

You guys have been heard by bodybuilder's that when we do gym, Exercise and all these stuff we basically break our cells or muscles and when they rejoin they want protein in large quantity that's why protein is very important for the human body.

Keep it understand that each gram of protein contains 4 calories it will help for how to calculate macronutrients.

Sources of protein:- milk, Dal ( daal ), eggs, almonds, meat, fish, curd etc.

2) Carbohydrate or Carbs.

Basically Carbohydrates are the sugars, starches and fibres generally found in large quantity of  fruits, some types grains, in vegetables and milk products also.

Carbohydrate contains carbon, hydrogen and Oxygen.

carbohydrate also contains 4 calories at each gram of protein.

Sources of carbohydrates:- Rice, bread, fruits, potatoes and wheat etc.

3) Fat.

The name fat sounds like something you shouldn't eat but fat is very important for the human body if we consume it properly. Fat helps the body to use some vitamins and keep the skin healthy.

There are many types of fat like:- saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats.

All these fats are important for the human body.

Each gram of fat contains 9 calories this data will also help you to calculate your macronutrients.

Sources of fats:- Butter, ghee, sunflower oil, dry fruits, peanuts and eggs etc.

Now let's talk about our main topic "how to calculate macronutrients".

How To Calculate Macros.

First of all for calculating your macronutrients you have to calculate your maintenance calories.

For calculating maintenance calories 'click hair'.

Now we will calculate macronutrients one by one.

1) Calculating Protein.

For calculating protein first calculate your weight in pound than multiple your weight in pound by 1 you will get your protein in grams for a day.

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Example if my weight is 152.119 in pound then my protein in gram will be:-

Formula:-
Protein in gram = weight in pound × 1

So, my protein is 152.119 grams for a day.

2) Calculating Fat.

For calculating fat calculate your weight in pound than multiple your weight in pound by 0.4 you will get your fat in grams for a day.

Example if my weight is 152.119 in pound then my fat in gram will be:-

Formula:-
fat in gram = weight in pound × 0.4

So, my fat is 60.8476 grams for a day.

3) Calculating Carbohydrate.

For calculating your carbohydrate for a day first of all you have to calculate calories of protein and fat.

For calculating calories of fat and protein. We will take our data which I have told you above in this article that:-

• Each gram of protein contains 4 calories.
• Each gram of carbohydrate contains 4 calories.
• Each gram of fat contains 9 calories.

Source:- Google|Nick Youngson

For calculating carbohydrate you have to add calories of protein and calories of fat than subtract both by your maintenance calories which I have told you above to calculate now divided all by 4 you will get your carbohydrate in grams for a day.

Formula:-
Carbohydrate in gram = calories of protein + calories of fat - maintenance calories whole % 4.

Thanks for giving your beautiful time to read my blog on how to calculate macros.

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