How to Calculate Macros For Fat Loss

How to Calculate Macros For Fat Loss

Today I’m going to talk about macros and one thing people want to know when they have a fitness goal is what should their macros be. Now if you don’t know what macros are, macros are macronutrients. All food is broken down into protein, carbs and fat. So, the first thing you want to know in figuring out your macros is how much energy your body needs.

Hypothetically if you were at rest for 24 hours, this value is called your BMR. The BMR is how much energy it takes your body to function when you’re not digesting any other foods and you’re not doing any other bodily functions other than just existing. This is pretty interesting because the human BMR is proportional to temperature. Humans or mammals essentially are endotherms. This means that our bodies highly depend on our temperature. So, when it’s cold out we shiver and when it’s hot we sweat. Our bodies are always using energy to adjust our temperature. Now BMR can be measured in a lab. It requires the body to fast for so many hours and be hooked up to devices to monitor your oxygen and CO2 content. The other option is to use an equation developed by scientists to model it.

Now the equation I like to use because it’s probably the most reliable model is called the Mifflin-St Jeor Equation. I’m going to explain the factors that are involved in this equation. The male BMR is 10 x Weight(kg) + 6.25 x Height (cm) – 5 x Age + 5. The female BMR is 10 x Weight(kg) + 6.25 x Height(cm) – 5 x Age. This is a model that is pretty darn accurate at estimating BMR. It’s interesting because the first thing is you’re always going to need to know is your weight and height, because your weight and height say a lot about your mass. Watch the YouTube video to find out more…