Navigating the muddy waters of internet for fitness and nutrition guidance can be… frustrating (to put it nicely). It often leaves you feeling unable to move forward as there are so many varying guidelines. This is where PPR ELITE comes in. I have comprised the complete ELITE Macro Method to showcase how I use science based formulas and guidelines to create CUSTOM macro plans for myself and my ELITE clients.
One size does NOT fit all when it comes to macro’s and nutrition. These 2 formula’s demonstrate how vital it is to use your own information. Listed below are 2 example formulas (for men & women) that you can plug your own info into to calculate your custom macro’s. Let’s take it step by step.
Step #1: Write out your stats. Body weight in KG, height in cm, age, and gender.
Tara’s Example: 155lbs= 70.3kg, 5’10= 177.8cm, 29, female.
Step #2 Plug your information into the Mifflin-St. Jeor formula to calculate your BMR (Basal Metabolic Rate: the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions)
Mifflin is the MOST accurate.
Women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Tara’s example:
BMR= (10 x 70.3kg) + (6.25 x 177.8) - (5 x 29) - 161
BMR= 703 + 1,111.25 - 145 -161
BMR= 1,814.25 - 145 -161
BMR= 1669.25 - 161
BMR= 1508.25 calories
Step #3: Multiply the BMR by the appropriate activity factor
Sedentary - BMR X 1.2 (little to no exercise, desk job)
Light Activity - BMR X 1.375 (exercise 1-3 days per week)
Moderate Activity - BMR X 1.55 (exercise 3-5 days per week)
Very Active - BMR X 1.725 (exercise 6 to 7 days per week)
Extra Active - BMR X 1.9 (exercise 2x per day)
Tara’s BMR= 1508.25 calories x 1.55 (mod active) = 2,337 daily calories
Step #4: Calculate Protein, Fat, and Carbs (BW=body weight)
2,337 daily calories
Protein= 0.8-1.5g x BW ( I recommend 1g x BW in lbs, it’s the easiest to calculate and is spot on for many people’s fitness goals).
Fat= .35g-.45g per pound of BW OR 20%-30% of total daily calories.
Carbs= Total daily calories minus the calorie sum of protein and fat. Divide the carb calorie number by 4g to give you the daily carb macro number.
Tara’s example:
Protein= 1.1 x 155lbs= 170gP x 4 cals per gram= 680 cals P
(Since I am already relatively lean and want to gain more lean muscle, I want more cals to come from protein thus why I used 1.1g)
Fat= .40g x 155lbs= 62gF x 9 cals per gram= 558 cals F
(I like to do .40g per lb BW or 24% of daily cals for myself)
Carbs= 680 cals P + 558 cals F= 1,238 P + F cals
2,337 total cal - 1,238 P + F cals = 1,099 cals C / 4 cals per gram = 275g C
170gP / 4 meals a day = 43g/meal
62gF= 10g pre-workout, 10g post-workout, 21g lunch, 21g dinner
275gC= 70% around workout window. 90g pre-workout, 100g post-workout, 42g lunch, 42g dinner
Step #5: Breakdown each meal and eat nutritious food that fits within the macro’s!
Tara’s daily macro’s by meal:
Breakfast (pre-workout): 43P/10F/90C
Post-workout: 43P/10F/100C
Lunch: 43P/21F/42C
Dinner: 43P/21F/42C
I want to note that it takes time and consistency to nail down the right ratios that work best for you and your goals. These guidelines have proven to work and I make changes as necessary depending on my fitness goals and where I’m at on my journey! I would love to help take the guess work off your shoulders, if you’re looking for a qualified sports medicine professional to guide you in the right direction when it comes to your physical health and nutritional habits— look no further than PPR ELITE.
Schedule a Nutrition Education session with me TODAY and I will create a custom macro guide for you!