The following example is the same example included at the end of the YouTube video below:
1. Jane calculates her BMR using an online BMR calculator (http://www.bmi-calculator.net/bmr-calculator/) and is told her BMR is 1530. This means that even if Jane lays in bed and does nothing all day, she still burns 1530 calories.
2. Now, Jane has to account for her activity level because she actually doesn’t lay in bed all day. Now Jane is moderately active and exercises 4-5 days a week. She is going to multiply her BMR 1530 by 1.55 (this number is from the activity level chart below)
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ (link to the image above)
3. After multiplying 1530 x 1.55 Jane calculates that her TDEE is 2371. This means Jane burns on average 2371 calories a day.
4. If Jane wants to lose weight she needs to be in a deficit subtract some calories from her TDEE. If Jane decides to lose 1 pound a week she would subtract 500 calories which would leave her with 1871 calories to consume a day. *Remember starting with a smaller deficit like 300 is probably a better idea.
Now, what should her macros be?
5. Well, Jane weights 160 pounds so she will be consuming 160 grams of protein a day.
6. Jane enjoys carbs so she calculates that she will consume 0.4 grams of fat per pound of body weight. She multiplys 160 x 0.4 and gets 64. Jane will aim to eat 64 grams of fat.
7. Her remaining macros will be allotted for carbs. But how does she figure out how many grams? This is where the value of each macro comes into play.
Carbs = 4 cals Protein = 4 cals Fat = 9 cals
8. Jane takes what she knows about her macros this far. 160 grams of protein x 4 = 640. 640 calories of her 1871 calories will be reserved for protein
9. Jane then takes her fat macros, 64 and multiply them by 9. 64 x 9 = 576. 576 of her calories will be allotted to fat.
10. To figure out how many calories Jane has left over she will take her daily calories 1871 and subtract her 640 calories for protein and her 576 calories from fat. The answer is 655.
11. Jane then takes 655 and divides it by 4 because 1 gram of carbs is equal to 4 calories. 655/4 = 163. Jane should be eating 163 grams of carbs.
Janes macro break down is 160 P/ 64 F/ 163 C
This macro split might work really well for Jane, BUT she may also have to reassess how her macros are fueling her body in 2-3 weeks. This may result in her increasing her fat and decreasing her carbs or vice versa.