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Mastering Macronutrients A Comprehensive Guide to Calculate for Various Fitness Goals

Updated: Jun 16

Nargis Akhter

June 10 | 2025

A vibrant mix of balanced diet essentials, featuring fresh seafood, assorted nuts, eggs, healthy fats, and berries, enhanced with oils and flakes.
A vibrant mix of balanced diet essentials, featuring fresh seafood, assorted nuts, eggs, healthy fats, and berries, enhanced with oils and flakes.

If you find yourself uncertain about how to establish effective fitness goals and nutrition strategies—such as determining the appropriate foods to consume before and after a workout—this article will provide comprehensive guidance on these essential topics.



To Build Muscle or To Boost Metabolism: You Need

  • Protein 40%

  • Carbohydrate 35%

  • Fat 25%


To Lose Fat: You Need

  • Protein 45%

  • Carbohydrate 35%

  • Fat 20%



How to Calculate Macronutrients

Calculating macronutrients involves determining the appropriate amounts of carbohydrates, proteins, and fats needed for your dietary goals. Here’s a detailed explanation of how to do it:


1. Understand Macronutrients

Macronutrients are the nutrients that provide energy and are required in larger amounts. They include:

  • Carbohydrates: Provide 4 calories per gram.

  • Proteins: Provide 4 calories per gram.

  • Fats: Provide 9 calories per gram.


2. Determine Your Caloric Needs

To calculate your macronutrient ratios, you first need to know your total daily energy expenditure (TDEE). This can be estimated using various methods, such as:

  • BMR Calculation: Use the Harris-Benedict equation or Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR).

    Mifflin-St Jeor Equation

    The Mifflin-St Jeor equation is used to estimate an individual's Basal Metabolic Rate (BMR), which represents the number of calories burned at rest. The equations differ for men and women:

    • For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
    • For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161

    Use these equations to calculate your BMR and adjust your caloric intake based on your activity level.


  • Activity Level: Multiply your BMR by an activity factor to find your TDEE.


3. Set Your Macronutrient Ratios

Your macronutrient distribution will depend on your goals, such as weight loss, maintenance, or muscle gain. Common ratios include:

  • Weight Loss: 35% carbohydrates, 45% protein, 20% fat.

  • Muscle Gain: 40% carbohydrates, 35% protein, 25% fat.

  • Maintenance: 45% carbohydrates, 30% protein, 25% fat.


4. Calculate Macronutrient Amounts

Once you have your TDEE and macronutrient ratios, you can calculate the grams of each macronutrient:


  1. Calculate total calories from each macronutrient:

    • Carbohydrates: TDEE x (desired carbohydrate percentage)

    • Proteins: TDEE x (desired protein percentage)

    • Fats: TDEE x (desired fat percentage)


  2. Convert calories to grams:

    • Grams of Carbohydrates = (Calories from Carbohydrates) / 4

    • Grams of Proteins = (Calories from Proteins) / 4

    • Grams of Fats = (Calories from Fats) / 9


5. Adjust as Necessary

Monitor your progress and adjust your macronutrient intake as needed based on your results and how your body responds. It may take some time to find the optimal balance for your individual needs.


6. Use Tools and Resources

Consider using apps or online calculators to help track your macronutrient intake and ensure you are meeting your goals effectively.



Carbohydrates (Carbs) Sources

The primary energy source for your workouts, carbohydrates are vital for endurance and performance during high-intensity activities. 1. Choose smaller portions 2. Choose whole grains 3. Choose whole fruit

  • Pasta

  • Potato

  • Rice

  • Cereal

  • Beans

  • Peas

  • Lentils

  • Quinoa

  • Corn

  • Bread

  • Cornbread


Proteins

Essential for muscle repair and growth, proteins should make up a significant part of your diet, especially if you are engaging in resistance training

  • Lean, Beef

  • Eggs

  • Skinless poultry

  • Shellfish

  • Low-fat cheese

  • Low fat cottage cheese

  • Quinoa

  • Certain soy products (e.g., tofu, tempeh, edamame)

  • Chia seeds

  • Hemp seeds

  • Greek yogurt

  • Milk

  • Fish (e.g., salmon, tuna)

  • Duck


Fats

Important for hormone production and overall health, healthy fats should not be neglected in your macronutrient breakdown.

  • Cream cheese

  • Bacon

  • Sausage

  • Oils

  • Margarine

  • Butter

  • Nuts

  • Nut butters

  • Avocado

  • Mayonnaise

  • Salad dressings

  • Sour cream


Vegetables

Half of Plate (minimum or no fat added):

  • Salad green

  • Carrots

  • Green beans

  • Broccoli

  • Cabbage

  • Squash

  • Greens

  • Tomatoes

  • Onions

  • Peppers

  • Turnips

  • Cauliflower

  • Asparagus

  • Okra

  • Celery

  • Beets

  • Cucumbers

  • Radishes

  • Egg plants

  • Mushrooms

  • Kale

  • Artichokes

  • Bitter gourd (karela)


Choose from the following:

Protein

Good Carbohydrates

Healthy Fats

Fish

Oatmeal

Fish Oil Supplements

Chicken

100% Whole Wheat

Natural Peanut Butter

Eggs

Whole Wheat Pasta

Almonds

Protein Powder

Brown Rice

Walnuts

Milk/Cottage Cheese

Yams

Olive Oil

Lean Beef

Sweet Potatoes

Avocados

Low Fat Yogurt

Beans

Flaxseed Oil

Lean Steak

Fruits and Vegetables

Chia Seeds

How to Visually Estimate Portion Sizes

Estimating portion sizes can be helpful for maintaining a balanced diet. Here are some guidelines to help you visually gauge the amounts of different food types:


Common Portion Size Estimates

  • Palm of Hand: Approximately 3 oz (for protein sources like meat or fish).

  • Fist: About 1 cup (for vegetables or fruits).

  • Thumb: Roughly 1 oz (for cheese or nuts).

  • Handful: Around 1/2 cup (for snacks like chips or popcorn).

  • Two Fists Together: About 2 cups (for leafy greens or salad).


Using Everyday Objects for Reference

  • Deck of Cards: Equivalent to a standard serving of meat (3-4 oz).

  • Baseball: Similar to a medium-sized serving of fruit (1 medium fruit).

  • Ping Pong Ball: Approximately 2 tbsp (for peanut butter or dressing).


Tips for Better Estimation

  • Practice by comparing your portions to these visual cues.

  • Use a food scale occasionally to calibrate your estimates.

  • Be mindful of the serving sizes on food packaging for reference.


By using these visual cues, you can better manage your portion sizes and make healthier eating choices.



Conclusion

Mastering macronutrients is a powerful tool in achieving your fitness goals. By understanding the role of each macronutrient and calculating your specific needs, you can tailor your diet to support your body effectively. Remember, consistency and adaptability are key—regularly assess your progress and be willing to make changes to your intake as your goals evolve. With dedication and the right knowledge, you can optimize your nutrition for better performance and overall health.



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