Now Understand each of your Macros: Protein, Fat, & Carbs
So you’ve got your TDEE sorted. Hi Five! Now let’s figure out the macronutrient ratios that will make up your diet.
Here are the calorie values for each macronutrient:
1g Protein = 4 Calories
1g Carbohydrate = 4 Calories
1g Fat = 9 Calories
First, let’s start with protein. Protein is essential for the growth of new tissue as well as fixing broken tissue – like what happens when you work out. Protein should be your new best friend if you want to gain or maintain muscle.
When lifting heavy and building essential muscle curves, some use a measure of 1 g of protein per pound of bodyweight. However, for most people a more balanced approach is to start with .825 g protein per pound.
So if our individual weighs 195lbs (88 kg), and they are doing a moderate weight training program, then their protein intake will be 161 grams.
Next, let’s calculate fat. Fat has been demonized as the reason most of us are, well, fat. But that’s simply not true.
Fats can be incredibly beneficial for hitting your body composition goals, but they also affect our hormones – too little fat in our diet can be very harmful.
After a bit of research (and again, there are a lot of opinions out there) I designate 25% of overall TDEE calories to fat. This may be adjusted, but this is the starting point.