Additional MACROS Information & Calculations
Macronutrients = Carbohydrates, Protein & Fat.
Eating on the correct Macronutrients (MACROS) during your Eating Window, based off your weight, gender and goals can help you achieve ultimate fat loss and muscle leaning.
Choose between 3 MACROS Breakdowns based on your activity level:
1.) General MACROS Plan**
Female:
150-180 g. Carb/ 100-130 g. Pro/ 40-70 g. Fat
Male:
200-230 g. Carb/ 150-180 g. Pro/ 60-90 g. Fat
**Recommended to calculate MACROS Targets specific to your body weight, activity levels, and goals.
2.) Create Personalized MACROS Plan -
Moderate Activity
*See calculations below
3.) Create Personalized MACROS Plan - Intense Activity
*See calculations below
MACROS Calculations
Moderate Activity
Moderate Activity
Moderate Activity
Calculate Daily MACROS Targets
1.) Weight x 1.0-1.2 = Grams of Carbs Per Day
2.) Weight x 0.5-0.8 = Grams of Protein Per Day
3.) Weight x 0.3 = Grams of Fat Per Day
Calculate the Per Meal Breakdowns Based Off
Daily MACROS Targets
1.) Daily G. Carbs / # of Meals Per Day = Per Meal G. of Carbs
2.) Daily G. Protein / # of Meals Per Day = Per Meal G. of Protein
3.) Daily G. Fat / # of Meals Per Day = Per Meal G. of Fat
Intense Activity
Moderate Activity
Moderate Activity
Calculate Daily MACROS Targets
1.) Weight / 1.2-1.5 = Grams of Carbs Per Day
2.) Weight / 0.8-1 = Grams of Protein Per Day
3.) Weight / 0.3 = Grams of Fat Per Day
Calculate the Per Meal Breakdowns Based Off
Daily MACROS Targets
1.) Daily G. Carbs / # of Meals Per Day = Per Meal G. of Carbs
2.) Daily G. Protein / # of Meals Per Day = Per Meal G. of Protein
3.) Daily G. Fat / # of Meals Per Day = Per Meal G. of Fat