This week Donegal Daily’s Fitness columnist Emmet Rushe takes us through how to calculate how many calories you need, and how to find out the exact amount of macro nutrients you need.
Over the past month I have been doing daily video logs on my Rushe Fitness page and have covered a wide range of topics in regards to fitness and nutrition.
One of the main things I tried to get across was the fact that calories are the main factor in whether you LOSE, MAINTAIN OR GAIN WEIGHT.
I was asked yesterday about how you would work all of this out, how would you know how many calories you need each day, how much protein, carbohydrates and fat you need each day.
I’m going to try and explain this as easily as possible in this article.
The method below is exactly what I use in my Fit in 42 classes for the advanced members and with some losing over 3 stone in 6 months, I guess you could say that it works. The next block of classes starts September 19th.
There are a few steps that you will have to go through in order to work out what you need per day.
Go through these and you will be have basic outline of what you need for your goals.
1. Decide on your goal.
2. Get your weight in pounds
3. Calculate your daily calorie allowance.
4. Decide on your activity level and body type.
5. Calculate your daily protein, carb and fat allowance.
6. These are what YOU need for YOUR goal per day.
Working out your calories, you will calculate this out is as follows:
> Find your weight in LBS
> Multiply this by one of the following numbers.
> Choose between the higher and lower numbers, (higher number is more conservative for fat loss, lower number is more conservative for weight gain).
Example is 140lbs moderately active person would be on between 1,680 calories per day (140lbs X 12) and 1960 calories per day (140lbs X 14) for weight loss.
Next you need to find out your Macronutrient split.
(This is how much protein, carbs and fat you will be eating per day – this will vary on whether you’re an endomorph, mesomorph, or ectomorph)
If we take our 140lb moderately active person, and they need 1680 calories per day for weight loss.
Lets say they are a Mesomorph for example.
You simply multiply 1680 calories by 30%, 40% and 30% respectively in order to get the daily calories needed for Protein, Carbs and Fat.
For our 140lb Mesomorph, it looks like this:
Calories = 1680
Protein = 504 calories
Carbs = 672 calories
Fat = 504 calories.
This is what they need each day for calories.
If you want to work out the grams of each Macro-nutrient you would need, this is how you would do that.
Protein -(504 / 4) = 126g of protein
Carbs – (672 / 4) = 168g of carbs
Fat – (504 / 9) = 56g of fat
This leaves our 140lb mesomorph, who wants to lose weight, with;
1680 calories per day.
126g of protein per day.
168g of carbs per day.
56g of fat per day.
You have more inherently more freedom with this, as you are not restricted from any foods, but it is by far the most complex method.
You will be tracking everything you eat on My Fitness Pal and trying to hit your calories and macro nutrients each day.
You should always be within 5-10g either way of any macro-nutrient and be within 100-150 calories either way of your daily calorie allowance.
The easiest way to get used to tracking at the beginning is to track your Calories and Protein only. If you are hitting your daily calorie allowance and your daily protein allowance, your carbs and fat may fluctuate slightly, but they shouldn’t be too far away.
Once you get used to tracking for a while or if you want to get more specific, you can track all macro-nutrients.
It should be noted that this method isn’t recommended for complete beginners, it would be best suited to someone who has a basic understanding of their diet.
If you are looking at tracking, but are a bit confused, there are a range of online calculators that can work this out for you.
This also is a more simplified way to work out what you need, there are more complex calculations one can do that, are more accurate, but you don’t really need this if you are just starting out.
If you have any other questions or concerns you would like me to cover, please message me on Facebook or if you prefer to find out a bit more about me and what I offer you can find out more at my website.
by Emmet Rushe, owner and operator of Rushe Fitness