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    Diet and Macros

    Uploaded by

    Andie Galang
    The document discusses macros (macronutrients) and provides two procedures for calculating daily calorie and macronutrient needs based on weight, activity level, and weight loss goals. Procedure 1 uses fixed multipliers to calculate totals, while Procedure 2 calculates a daily calorie total based on weight and activity level then allocates calories to proteins, fats, and carbs. Sample high-protein and carb foods are also listed with their macro contents per 100g.

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    Diet and Macros

    Uploaded by

    Andie Galang
    87 views3 pages
    The document discusses macros (macronutrients) and provides two procedures for calculating daily calorie and macronutrient needs based on weight, activity level, and weight loss goals. Procedure 1 uses fixed multipliers to calculate totals, while Procedure 2 calculates a daily calorie total based on weight and activity level then allocates calories to proteins, fats, and carbs. Sample high-protein and carb foods are also listed with their macro contents per 100g.

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    The document discusses macros (macronutrients) and provides two procedures for calculating daily calorie and macronutrient needs based on weight, activity level, and weight loss goals. Procedure 1 uses fixed multipliers to calculate totals, while Procedure 2 calculates a daily calorie total based on weight and activity level then allocates calories to proteins, fats, and carbs. Sample high-protein and carb foods are also listed with their macro contents per 100g.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    87 views3 pages

    Diet and Macros

    Uploaded by

    Andie Galang
    The document discusses macros (macronutrients) and provides two procedures for calculating daily calorie and macronutrient needs based on weight, activity level, and weight loss goals. Procedure 1 uses fixed multipliers to calculate totals, while Procedure 2 calculates a daily calorie total based on weight and activity level then allocates calories to proteins, fats, and carbs. Sample high-protein and carb foods are also listed with their macro contents per 100g.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    DIET AND MACROS

    Macros: 2. Calculate your Macronutrients:

    1. Carbohydrates: 2a. Protein: 190 lbs (Current weight) x 1.1 g = 209 grams
    - Includes sugars, starches and fibers
    2b. 209 g x 4 cal (Fixed) = 836 cal
    - Get broken down into glucose, a simple
    blood sugar that is the chief source of energy 2c. Fat: 190 lbs x 0.4 g = 76 grams
    or stores as glycogen, a storage for glucose
    2d. 76 g x 9 cal (Fixed) = 684 cal
    in your liver and muscles
    - Provides 4 calories per gram (45- 65 % of 2e. Carbohydrates: 836 cal (Protein) + 684 cal (Fat) =
    daily calories) 1520 cal
    - Found in grains, starchy vegetables, beans,
    2f. 1520 cal – 2350 cal (Total Calories to be
    dairy products and fruits
    consumed w/in the day) = 830 cal (To be used for
    2. Protein
    your Carbohydrates)
    - Male: 1.0 – 1.5 grams
    - Female: 0.8 – 1.0 grams 2g. 830 cal / 4 g (Fixed) = 207.5 cal
    - Provides 4 calories per gram (10- 35 % of
    Procedure 2 (Coach Hipe Way):
    daily calories)
    - Are vital for processes like cell signaling, 1. How to get your Calories:
    immune function and the building of tissues,
    1a. 190 lbs (Current weight)
    hormones and enzymes
    - Found in eggs, poultry, fish, tofu and lentils 1b. Get Activity Rate: 12 (Sedentary)
    3. Fats
    14 (Moderate/ 3x a wk workout)
    - Both Male and Female: 0.4 grams
    - Provides 9 calories per gram (20- 35% of 16 (Athlete/ 5-6x a wk workout)
    daily calories)
    1c. 190 lbs (Current weight) x 16 (Activity Rate) = 3040
    - Your body needs fat for energy and critical
    cal (Total Calories to be consumed to maintain current
    functions, such as hormone production,
    weight)
    nutrient absorption and body temperature
    maintenance 1d. 3040 cal – 500 cal (Goal: Cut) = 2540 cal (Total
    - Found in oils, butter, avocado, nuts, meat Calories to be consumed to achieve goal weight/ Deficit
    and fatty fish Calories)

    Procedure 1 (Ken Hanaoka Way): NOTE: YOU CAN GET YOUR DEFICIT CALORIES
    IN FAST FOOD OR REGULAR FOODS YOU
    1. How to get your Calories:
    INTAKE INCLUDING CHEAT MEALS BUT YOUR
    Goal: Weight Loss/ Cut BODY COMPOSITION AS TO FAT AND MUSCLE
    WON’T BE IDEAL AND AESTHETICALLY
    1a. 190 lbs (Current weight) x 15 (Fixed) = 2850 cal (Total
    PLEASING
    Calories to be consumed to maintain current weight)

    2. Calculate your Macronutrients:

    2a. Protein: 190 lbs (Current weight) x 1.2 g = 228 grams


    1b. 2850 cal – 500 cal (Goal: Cut) = 2350 cal (Total
    Calories to be consumed to achieve goal weight) 2b. 228 g x 4 cal (Fixed) = 912 cal
    DIET AND MACROS

    2c. Fat: 190 lbs x 0.4 g = 76 grams

    2d. 76 g x 9 cal (Fixed) = 684 cal

    2e. Carbohydrates: 912 cal (Protein) + 684 cal (Fat) =


    1596 cal

    2f. 1596 cal – 2540 cal (Total Calories to be


    consumed w/in the day) = 944 cal (To be used for
    your Carbohydrates)

    2g. 944 cal / 4 g (Fixed) = 236 g

    Sample Foods:

    Protein (100 grams)


    31 g Protein
    Chicken Breast
    4 g Fats
    26 g P
    Tilapia
    2gF
    22 g P
    Bangus
    6gF
    7gP
    Egg Whites
    0gF
    24 g P
    Sirloin Beef
    5gF
    2 tbsp Peanut Butter 8gP
    16 g F

    Carbs (100 grams)


    White Rice 27 g Carbs
    Potato 17 g C
    Camote 21 g C
    Oatmeal 61 g C
    ½ cup Oats 27 g C
    Whole Wheat Bread 33 g C

    Fats (100 grams)


    Chicken Breast 3.6 Fats
    Olive Oil 14 g F
    Almonds 49 g F
    Egg Yolk 4.5 g F
    DIET AND MACROS

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