On Monday we talked about how to calculate your Total Daily Energy Expenditure (TDEE, or Calories). If you missed it, read THIS post first.
So now that you have your TDEE figured out, how do you know how much of each macronutrient (Protein, Fat and Carbs) you should be eating? Glad you asked! Here is the calculation:
Continuing to use the numbers from our previous post, we will be using the TDEE number of 3201.
Per Calorie, the following are the grams of each macronutrient:
Carbohydrates - 4g
Protein - 4g
Fat - 9g
As a general rule, you should calculate using the following percentages:
Carbohydrates - 50%
Protein - 25%
Fat - 25%
So here is that calculation to show total amounts in grams:
Carbohydrates (3201 x .50)/4 = 400g
Protein (3201 x .25)/4 = 200g
Fat (3201 x .25)/4 = 89g
Individuals may need to adjust their percentages based off of activity level, goals and current physical state. Don't be afraid to tweak your percentages slightly as needed.
Remember, eating the majority of your carb intake to before (1hr) and after (directly) workouts, you will help fuel your workouts and aid in muscle recovery while limiting the amount of tissue damage from intense workouts.