{"id":21974,"date":"2021-09-01T14:55:53","date_gmt":"2021-09-01T12:55:53","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=21974"},"modified":"2021-09-06T16:55:02","modified_gmt":"2021-09-06T14:55:02","slug":"calculate-your-macronutrients","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/sport-nutrition\/nutrients\/focus-on-macronutrients-and-micronutrients\/macronutriments\/calculate-your-macronutrients\/","title":{"rendered":"Calculate Your Macronutrients"},"content":{"rendered":"\t\t
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\r\n There are 3 families of macronutrients<\/strong>: carbohydrates, proteins and \r\n fats. They help to provide the energy the body needs and ensure its \r\n proper functioning, provided that the distribution of macronutrients is \r\n well balanced. It is therefore essential to calculate the amounts of \r\n macronutrients your body needs.\r\n <\/p>\r\n

\r\n Macronutrients\r\n <\/h2>\r\n

\r\n Protein<\/strong>: Protein is made up of amino acids that are involved in \r\n muscle building and recovery1 , but also in other biological processes \r\n such as immune defence2 and detoxification3. Proteins are found in meat, \r\n fish and eggs, but also in legumes (lentils, kidney beans, chickpeas, \r\n etc. ). From an energy point of view, 1 gram of protein provides 4 kcal.\r\n <\/p>\r\n

\r\n Fats:<\/strong> They are involved in the immune system4, hormone synthesis5 \r\n and brain function6. Many foods contain lipids, but it is important to \r\n favour sources of lipids rich in omega 3 such as oily fish (salmon, \r\n mackerel, sardines). 1 gram of fat provides 9kcal.\r\n <\/p>\r\n

\r\n Carbohydrates:<\/strong> These mainly contribute to providing energy to the \r\n body. Here again, many foods are sources of carbohydrates. However, it \r\n is preferable to choose carbohydrates with a low glycaemic index \r\n (wholemeal cereals, legumes, etc. ), i. e. those that induce a lower \r\n secretion of insulin, which is a storage hormone (particularly for fat).\r\n <\/p>\r\n

\r\n In order to calculate your macronutrients, you must first calculate your \r\n calories.\r\n <\/p>\r\n

\r\n Calorie calculation\r\n <\/h2>\r\n

\r\n The calorie calculation is divided into 2 steps.\r\n <\/p>\r\n

\r\n Calculating your basal metabolic rate (BM)<\/strong>:\r\n <\/h3>\r\n

\r\n This is the energy, expressed in kcal, that your body needs to carry out \r\n its vital functions at rest. There are several formulas for calculating \r\n it, but here we will use the Roza and Shizgall formula 7:\r\n <\/p>\r\n

    \r\n
  • \r\n Female: MB = 9. 740 x Weight(kg) + 172. 9 x Height(m)- 4. 7373 x \r\n Age(yr) + 667. 051\r\n <\/li>\r\n
  • \r\n Male: MB = 13. 707 x Weight(kg) + 492. 3 x Height(m) - 6. 673 x \r\n Age(yr) + 77. 607\r\n <\/li>\r\n <\/ul>\r\n

    \r\n Let's take the example of Tom, 23 years old, 70 kilos for 1m80. His \r\n basal metabolic rate is then equal to:<\/em>\r\n <\/p>\r\n

    \r\n 13. 707 x 70 + 492. 3 x 1. 80 - 6. 673 x 23 + 77. 607 = 1769. 758 kcal \r\n at rest<\/em>\r\n <\/p>\r\n

    \r\n Calculate your daily energy requirements (BEJ):<\/strong>\r\n <\/h3>\r\n

    \r\n To do this, multiply the MB by the level of physical activity (NAP):\r\n <\/p>\r\n

      \r\n
    • \r\n Sedentary: x 1. 375\r\n <\/li>\r\n
    • \r\n Light PAL: x 1. 56\r\n <\/li>\r\n
    • \r\n Moderate PAL: x 1. 64\r\n <\/li>\r\n
    • \r\n Heavy PAN: x 1. 82\r\n <\/li>\r\n <\/ul>\r\n

      \r\n So in the case of Tom, who has a moderate level of physical activity \r\n (3 to 6 workouts per week):<\/em>\r\n <\/p>\r\n

      \r\n BEJ = MB x NAP = 1769. 758 x 1. 64 = 2902. 4 kcal<\/em>\r\n <\/p>\r\n

      \r\n Once the calculation of calorie requirements is done, it becomes \r\n possible to calculate his macronutrients.\r\n <\/p>\r\n

      \r\n Calculating your macronutrients\r\n <\/h2>\r\n

      \r\n The amount of protein<\/strong>\r\n <\/h3>\r\n

      \r\n Protein intake should be around 15% of the daily calorie intake. \r\n However, this amount can vary according to the sport that is practised. \r\n For a sedentary person the requirement is 0. 8 to 1g of protein per kg \r\n of body weight. For a strength sport, it is recommended to consume about \r\n 1. 6g of protein\/kg of body weight. For an endurance sport, it is \r\n advisable to consume about 2g of protein\/kg of body weight.\r\n <\/p>\r\n

      \r\n For Tom who practices bodybuilding, therefore a strength sport:<\/em>\r\n <\/p>\r\n

      \r\n 1. 6 x 70 = 112 grams of protein per day<\/em>\r\n <\/p>\r\n

      \r\n However, it is important to ensure that you have a quality protein \r\n intake, i. e. with a good amino acid profile or by combining different \r\n sources between them.\r\n <\/p>\r\n

      \r\n The amount of fat<\/strong>\r\n <\/h3>\r\n

      \r\n It is recommended to consume 1g of fat\/kg of body weight.\r\n <\/p>\r\n

      \r\n For Tom:<\/em>\r\n <\/p>\r\n

      \r\n 70x 1 = 70 grams of fat\/ per day<\/em>\r\n <\/p>\r\n

      \r\n Fat intake should be mainly in the form of so-called "unsaturated" fats, \r\n which are essential for the proper functioning of the body.\r\n <\/p>\r\n

      \r\n The amount of carbohydrates<\/strong>\r\n <\/h3>\r\n

      \r\n The carbohydrate intake plays an adjusting role according to the desired \r\n objectives: it must be reached for maintenance, higher for weight gain \r\n or lower for weight loss. Thus, there is no recommended daily value. The \r\n amount of carbohydrates depends on the amount of protein and fat \r\n calculated earlier.\r\n <\/p>\r\n

      \r\n For Tom:<\/em>\r\n <\/p>\r\n

        \r\n
      • \r\n 1 gram of protein provides 4 kcal. So 112 grams provides: 112\u00d74 = \r\n 448kcal<\/em>\r\n <\/li>\r\n
      • \r\n 1 gram of fat provides 9kcal. So 70 grams provides: 70\u00d79 = 630 kcal<\/em>\r\n <\/li>\r\n <\/ul>\r\n

        \r\n Tom's BEJ is 2902. 4 kcal\/day. Fat and protein provide him with \r\n 630+448 kcal = 1078kcal. <\/em>\r\n <\/p>\r\n

        \r\n Thus, the proportion of carbohydrates Tom must have is: 2902. 4-1078 = \r\n 1824. 4 kcal of carbohydrates per day. <\/em>\r\n <\/p>\r\n

        \r\n Or, 1 gram of carbohydrate provides 4kcal. For weight maintenance, Tom \r\n must therefore consume:<\/em>\r\n <\/p>\r\n

        \r\n 1824. 4\/4 = 456. 1 grams of carbohydrates\/day<\/em>\r\n <\/p>\r\n

        \r\n As mentioned earlier, low-glycemic index carbohydrates are to be \r\n preferred. They have less impact on insulin secretion and therefore \r\n limit fat storage and have a greater satiating power.\r\n <\/p>\r\n

        \r\n Our advice\r\n <\/h2>\r\n

        \r\n Once the needs have been calculated, it becomes possible to build a diet \r\n and establish a logical distribution of macronutrients adapted to your \r\n objectives. Firstly, the protein and fat intake is calculated. Then the \r\n carbohydrate intake is adjusted according to whether the objective is \r\n weight gain or weight loss. To do this, you can use nutritional tables \r\n of foods (such as the Ciqual 10 table) or smartphone applications that \r\n calculate the amount of macronutrients you consume in your meals.\r\n <\/p>\r\n

        \r\n bibliographie\r\n <\/h2>\r\n

        \r\n 1. Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen \r\n resynthesis in humans. Journal of Applied Physiology<\/em> 2017;122<\/strong>:1055-1067.
        2. \r\n Grimble RF, Grimble GK. Immunonutrition: role of sulfur amino acids, \r\n related amino acids, and polyamines. Nutrition<\/em> 1998;14<\/strong>:605-610.
        3. \r\n Wada Y, Takeda Y, Kuwahata M. Potential role of amino acid\/protein \r\n nutrition and exercise in serum albumin redox state. Nutrients<\/em> 2017;1<\/strong>
        4. \r\n Calder PC, Bosco N, Bourdet-Sicard R, Capuron L, Delzenne N, Dor\u00e9 Jand \r\n al. <\/em> Health relevance of the modification of low-grade inflammation \r\n in ageing (inflammaging) and the role of nutrition. Ageing Research \r\n Reviews<\/em> 2017;41:95-119.
        5. Miller WL. Steroidogenesis: \r\n Unanswered Questions. Trends in Endocrinology & Metabolism<\/em> 2017;28:771-793.
        6. \r\n Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition \r\n throughout the Lifespan. Nutrients<\/em> 2016;8.
        7. Roza AM, \r\n Shizgal HM. The Harris Benedict equation reevaluated: resting energy \r\n requirements and the body cell mass. The American Journal of Clinical \r\n Nutrition<\/em> 1984;41:168-182.
        8. ANSES. Updating of the PNNS \r\n benchmarks: development of nutritional references. 2016.
        9. ANSES. \r\n Update of the recommended dietary allowances for fatty acids. Collective \r\n expertise report. 2011https:\/\/www. anses. \r\n fr\/fr\/system\/files\/NUT2006sa0359Ra. pdf. Accessed 12 November 2018.\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

        There are 3 families of macronutrients: carbohydrates, proteins and fats. They help to provide the energy the body needs and ensure its proper functioning, provided that the distribution of macronutrients…<\/p>\n","protected":false},"author":71,"featured_media":29394,"parent":19230,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/21974"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=21974"}],"version-history":[{"count":6,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/21974\/revisions"}],"predecessor-version":[{"id":22016,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/21974\/revisions\/22016"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/19230"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/29394"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=21974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}