Macro’s are not ubiquitous between different persons; they are based on personal body characteristics, as both protein and energy requirements are mostly the result of the amount of one’s lean body mass (LBM).
Protein intake ought to be top priority for all people, and the preferred amount should be based on lean body weight and one’s goals, not on caloric intake (i.e. don’t use percentages). My advise on protein intake is mostly based on trials with protein intake of up to 1.5 g/kg of protein per day. Only a hand full of trails tested higher protein intake (up to 3.3 g/kg), which did not find any relevant averse affects.
In upcoming blog posts I will further expound my standpoints, but for now I’ll refer to www.examine.com for more detailed information. My protein recommendations are as follows:
1. A sedentary lifestyle: 1.2+ g/kg (0.54+ g/lb)
2. An active lifestyle, maintenance: 1.4+ g/kg (0.64+ g/lb)
3. An active lifestyle, gain muscle: 1.8+ g/kg (0.82+ g/lb)
4. An active lifestyle, lose fat: 2.2+ g/kg (1.00+ g/lb)
To calculate your macro’s I am using the Katch McCardle formula, which requires knowledge of lean body mass, basal metabolic rate (BMR) and total daily energy expendature (TDEE). In this method TDEE is adjusted by a standard activity factor (AF; 1.2x) and for thermic effect of food (TEF; 10%).
To calculate lean body mass, body fat percentage and body weight must be at hand. Body fat percentage can be determined at home cheap and accurately by tape measurements and calculated with the US Navy Method. Unless DEXA-scan results are available, this method is preferred. Alternatives are calipers or guesstimation by eye. Don’t use bio-electrical impedance scales, as they are notoriously inaccurate. Body weight can be measured using a simple scale.
Please note that changes in body composition require changes in macro’s. Whatever your goal, if changes in body composition are to be expected, it is advisable to recalculate your macro’s every 3-6 months. Also note that this calculator does not allow for adjustments based on different daily activity levels, as for most people it won’t be necessary to eat back these calories.
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