Count your macronutrients

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Count your macronutrients

Count your macronutrients

Count your macronutrients

Your macronutrients are Carbohydrates, proteins and fats. They form the basis of all foods that you consume

Your ability to calculate and adjust your macros correctly will determine your goals towards nutrition and weight loss

First let’s calculate your resting energy expenditure. This means that even if you are inactive, how many calories would your burn a day by just existing.

For females, the formula to calculate is

10X weight in kgs + 6.25X height in cms- 5X age- 161

Eg- If your weight is 60 Kgs and height is 165 cms and you are 40 years old, your resting energy expenditure is 600+ 1031.25- 200-161= 1270.25

If you are sedentary with very little walking through the day , calorie expenditure is 1270 X 1.2= 1524

Moderately active is 1270 X 1.55=1968

Very active is 1270 X  1.725=2190

This example is for a 40 year old female who weighs 60 kgs and is 165 cms tall. Count your own calories as per above formula

For weight loss- eat less than the max calories you would expend

For weight management, eat the same calories as your expend

Coming to Macros, let’s calculate for the same 60 kgs female

Protein= 1 kg of body weight. Hence a 60 kg female must eat 60 gms of proteins. Each gram is 4 calories. Hence she must consume 240 calories through protein alone

Fats- 25% of calories must come from Fat. Each gram of fat is 9 calories. Based on activity level this can be calculated

Carbohydrates- should form the balance calories in her diet.

Follow this formula for nutritious eating. It helps women aiming to see the difference on the weighing scale


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