Hello All! As my first time to post, I figured it most appropriate to introduce myself and my methods to fitness from a general and broad perspective.
In my business at Az Pro Physiques Gym in Gilbert I subscribe all my clients to flexible eating plans based on their individual daily metabolic rates. There are many free apps and online calculators to find your BMR but the basic formula of the Mifflin St. Jeor Equation is as follows:
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. The 3 basic macronutrients are Protein, Carbohydrates, and Fats.
While each of these macronutrients provides calories, the amount of calories that each one provides varies.
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
This means that if you looked at the Nutrition Facts label of a product and it said 25 grams of carbohydrate, 10 grams of protein, and 10 grams of fat per serving, you would know that this food has about 230 calories per serving (25 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 100 calories, 10 grams of protein multiplied by 4 calories for each gram of protein = 40 calories, and 10 grams of fat multiplied by 9 calories per gram = 90 calories. 100 + 40 + 90 = 230 calories).
So now on to the real world application…
Find your BMR and then calculate your macros based on a 40/30/30 rule – which is 40% of your daily calories from protein, 30% of your daily calories from carbohydrates, and 30% of your daily calories from fats. Keep in mind this is just a general rule of thumb – only trial and error will tell whether you need to increase or decrease a particular macronutrient to reach your fitness goals!
If you have any questions or comments I would love to hear from you!