17 Feb How I Calculate My Clients Daily Macronutrient’s
How I Calculate My Clients Daily Macronutrient’s
The previous article I wrote focused on how I calculate my client’s daily calories and the feedback I received showed it was a great success. It was humbling to have so many of you reaching out to ask me when I was going to write this follow up article so that you could begin your own weight loss journeys. I hope I don’t disappoint and that this article can help you take that next step in your journey. If you haven’t checked out that previous article, you can read it here, for now, it is time to show you how I calculate my client’s daily Macro needs.
What are macros you ask?
I also wrote an article explaining what are Macronutrients and why should you care which will give you an explanation to what I am about to detail in this article. I suggest you go and read that article so when I begin to talk about how I calculate each macronutrient you already know what I am talking about.
For this article I want to focus on how I calculate them for my clients so that you can then calculate them for your self and put yourself in the best place to be reaching your goals.
Before we go into this article, I want to be clear; this is the method I use based on my experience and countless hours of reading I have done into the most recent studies. At the end of the day, the best-laid plan is only going to be effective if you stick to it and allow enough time to see results. I think far to many people jump from program to program without allowing enough time to see the results they are hoping for. Another big mistake that many people make when starting a new program is thinking that it will make them look like the roided up and airbrushed model on the front of the article or packaging. Be sure to set realistic goals, be consistent, work hard and allow enough time and you will always see the realistic results you desire.
Protein is the king of the macronutrients and getting in an adequate amount is the building blocks to any nutrition plan, be that weight loss or weight gain. You could read 10 different articles and you will read 10 different answers to how much you need. I have found that many people, especially women, do not eat any where near enough protein and is the major reason, behind eating to many calories, to why you are not reaching your weight loss goals. I have found that eating anywhere from .6 to 1 gram per pound of body weight is enough to allow the maintenance of lean muscle tissue when in a weight loss program. On the other hand, if you were in a weight gain phase, you would only need .6 to .8 grams per pound of body weight.
Let’s go back to the previous article and look at Susie again and calculate her protein range now that we know her daily calorie needs.
Susie is 85kg (187 lbs) and has a daily calorie need of 1265 calories for her weight loss program.
Based on the calculations above this would have Susie needing anywhere from 112 to 187 grams. Below I have shown those calculations and highlighted in red where you can input your own weight to figure out how much you should be consuming each day. I have found that many females struggle to consume the higher amount, and so I would suggest you try consuming a minimum of 100g and work your way up to your minimum amount and go from there.
Knowing that protein has 4 calories per gram this would equate to anywhere from 448cals to 748cals.
In this case I would have Susie consume 115 grams (460 cals) of protein and see how she tracked over a 2 to 3 week period and adjust from there. At 115g of protein per day, this would leave her with 805 calories to divide up between carbohydrates and fats.
Protein = (BODY WEIGHT IN POUNDS) X (.6 to 1)
Carbs and Fats
The remaining 805 calories, or whatever number you have in your calculations, is now ready to divide between carbohydrates and fats.
Again, there are so many ways you can divide these up and in my opinion it comes completely down to the preference of food you like to eat. If you are someone that loves fats in your diet (ie: avocado, salmon, nuts, olive oil) and are not to fussed about carbohydrates, then I would calculate your fat numbers a little higher. On the other hand if you are someone that loves carbohydrates (ie: fruits, bread, rice and gelato) then we would make sure your numbers calculated out to a place that would have a shift towards carbs.
I have found that people are always in one camp or the other. People either fear fats because of the misconception they are bad for you or fear carbohydrates because of the many Paleo and Low carb diet promoters out there. If I can get one message across in this article I hope it is this…
Neither fats nor carbs are bad for you and they certainly will NOT make you fat on their own. I have highlighted this many times before, it is total calories that make you gain or lose weight. If you are in the correct calorie range for your goals then go ahead and make up your carbohydrate and fat numbers however you like.
Just be aware that fats have over twice as many calories per gram and so a diet rich in fats will have less food in it than a diet that is higher in carbs.
For the sake of this article though I want to show you how I would calculate two different scenarios based on how Susie answered her initial questionnaire. The scenario will show a plan based on Susie saying her favourite foods are fruit and pizza. The second scenario will show the numbers should Susie have stated she loves a Mediterranean diet filled with oils and nuts.
Carbohydrate Lover Meal Plan
Remaining Calories = 805 calories
Protein: 115g (115 X 4 = 460cals)
Carbs: 123g (123 X 4 = 492cals)
Fats: 35g (35 X 9 = 315cals)
Total Calories = 1267 calories
Mediterranean Diet Meal Plan
Remaining Calories = 805 calories
Protein: 115g (115 X 4 = 460cals)
Carbs: 55g (55 X 4 = 220cals)
Fats: 65g (65 X 9 = 585cals)
Total Calories = 1265 calories
It is my hope that through this article, and the previous one, you should now have an understanding on how I go about calculating my client’s calories and macros. It is from these numbers that I then begin working on a meal plan that includes my clients favourite foods and yet still keeps them in a calorie deficit and working towards their weight loss goals. The success that I have found by using this method has been great and something that many of my clients can see doing for the rest of their lives. As I said earlier, the best plan you can do is the one that you enjoy and stick to for a period of time that will see you reach your goals. I feel that far too many “fad” diets restrict the participant to a degree, which leads to a situation that will have them craving a certain food. This may be ok in the short term, however the long-term plan is the one that will see you succeeding in your journey.
Give it a go and begin tracking your food with apps like MyFitnesPal and see where your macros are. From there you can then begin to manipulate them to ensure you are eating the correct amount of protein and then enjoying the type of diet that has the kinds of foods you love.
If you get stuck, you can always contact me ([email protected]) or hit me up on snapchat, as I would be more than happy to help you out and steer you in the right direction. I thank you for your time and wish you the best of luck on your journey.
Have a wonderful day!