You would use an app called MyFitnessPal to track your food intake which tracks your macro and calorie intake at the same time. The same goes for gaining or maintaining weight.įor Bob, he wanted to lose weight, and therefore, for his meal plan, he would end up eating the macros listed above and no more than that. If you’re dieting, you want to know your diet macros. Therefore, whenever you start a diet, you always want to know what your “numbers” are. Note: You can use our free iifym calculator here. ![]() When you create an IIFYM meal plan, your macros come from your weight and fitness goal, as we just calculated. Macro dieting, IIFYM, flexible dieting, whatever you want to call it, they all require tracking macros that come from your meals. Well, that’s where tracking macros come into play. So now that we know how much Bob should be eating each and every day, how does Bob lose weight successfully? Our final calories and macros for Bob would be:īob would make sure to hit these calories and macros every day, but without going over them, to lose fat. 20 Percent Fatįor fats, we only use 20 percent of our calories due to the number of calories per gram (9).Īgain, because there are 9 calories per gram of fat, we would divide 400 by 9 (not 4 like we did for protein). 4.īecause there are 4 calories per gram of protein, we need to divide 800 by 4 to get the amount of protein we need to eat per day, in grams.Ĩ00 / 4 = 200 g of protein to eat per day 40 Percent Carbohydrateīecause the percentages are the same for protein and carbohydrates, the calculation would be the same.Ĩ00 / 4 = 200 g of carbs to eat per day. To get 40 percent of our 2000 calories from protein, we need to multiple 2000 by.
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