CALCULATE YOUR MACRONUTRIENTS

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Calculating your macro distribution involves determining the proportion of macronutrients (carbohydrates, protein, and fat) in your daily calorie intake. Here's a simple guide on how to calculate it:

1. Determine your daily calorie goal: Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator or a formula based on your age, gender, weight, height, and activity level. This will give you an estimate of how many calories you need to maintain your current weight.
2. Set your macronutrient ratios: Once you have your daily calorie goal, decide on the percentage of calories you want to allocate to each macronutrient. Common ratios include:
   • Carbohydrates: 45-65% of total calories
   • Protein: 10-35% of total calories
   • Fat: 20-35% of total calories

1. Calculate calories from each macronutrient: Multiply your total daily calorie goal by the percentage allocated to each macronutrient to find out how many calories you should consume from each one.
2. Convert calories to grams: Since 1 gram of carbohydrate equals 4 calories, 1 gram of protein equals 4 calories, and 1 gram of fat equals 9 calories, divide the total calories for each macronutrient by its respective calorie-per-gram value to find out how many grams of each macronutrient you should consume.
3. Adjust based on personal needs and goals: Depending on your specific goals, activity level, and health conditions, you may need to adjust your macronutrient distribution accordingly.

Here's an example table with certain macronutrient distributions for different goals:

Goal I Carbohydrates I Protein I Fat

General Health I 50% I 20% I 30%

Weight Loss I 40% I 30% I 30%

Muscle Building I 40% I 30% I 30%

Endurance Athlete I 60% I 15% I 25%

Ketogenic Diet I 10% I 20% I 70%

Balanced Nutrition I 45% I 25% I 30%

Calorie deficits are categorised into three approaches: 

Small Deficit: 10-15% below maintenance. 

Moderat Deficit: 20-25% below maintenance. 

Large Deficit: 25% below maintenance

Remember, these are just general guidelines, and individual needs may vary. It's always a good idea to consult with a registered dietitian or nutritionist to create a personalized macronutrient distribution plan based on your specific goals, health status, and lifestyle.

IMPORTANT: Never set your caloric intake lower than your basal metabolic rate.