So you’ve figured out your BMI, TDEE, and your basic macro breakdown. Now what?
First, if you missed my post on how to calculate your macros, make sure you check it out first.
Let’s address what your goals are, because your goals will determine how you need to adjust (or not) these macros to fit your wants and needs. [Before we jump in, please note there are many different ways to tweak your macros, and what I’m sharing is just one simple example.]
Let’s say you did your math, and came to the conclusion that the targeted number of calories you need to consume each day is 1800.
➕ Caloric Surplus: If you are looking to put on weight, to add muscle and gain fat, you’re going to want to be in a caloric surplus. This means you need to consume more energy (food) than you actually burn in a day. How can we do this? When you figure out your total number of calories needed to get through your day (your TDEE), you can add 250-500 calories to that total while maintaining the 40/30/30 split. (40% carbs, 30% fats, 30% proteins). 250cal will be your target number if you’re looking for a slower, more moderate gain, and 500cal is on the more aggressive side.
➖ Caloric Deficit: If you are looking to lose fat and muscle, to shed excess weight in general, you’ll want to be in a caloric deficit. This means you need to consume less energy (food) than you need to get through the day. How can we do this? Take your TDEE and subtract 250-500 cal. This will allow you to maintain your 40/30/30 split while still cutting your overall calories. Again, note that a 250 caloric deficit is a more moderate approach to weight loss, while a 500 caloric deficit is more aggressive.
❌ Caloric Maintenance: If you love where you’re at and want to stay the same or change your body composition but not necessary lose weight this is where you will be. Changing the ratios of carbs, fats and proteins will help body Recomposition. (Look at my previous post on what that means) If your TDEE is 1800, you’ll stick there and continue with your 40/30/30 split.
Again, this is just 1 way to adjust and customize macros. There are lots of different ways to manipulate the ratios between your macros.
Hire a coach to truly learn what’s best for you!