Determining Appropriate Macronutrient Intake

Determining a persons macronutrient intake depends on a variety of factors and is quite individualised. For me to come up with an accurate individualised macro split a in depth consult would be needed. But for this post I want to give you a general idea of how you could set it up.

First you need to determine your calorie intake. A general way to work out your maintenance is to multiply your bodyweight in kg by 28-35. This will give a range that most people will fall in for maintenance calories. Of course there will be outliers but this is for the average person.

Once you’ve worked out your maintenance calories you’ll need to work out your protein intake.

Generally a protein intake of between 1.5-2.2g per kg will get you in the right area. If you train seriously then go to the higher end. If not then go to the lower end.

Next you’ll need to work out your fat intake.

Generally I like to have fat intake at 0.5-1.3g per kg. This just depends on how many total calories you have to play with and whether you like foods that are higher in fat (personal preference).

Now fill the left over calories with carbs 🙂

One more thing. Depending on your goal (Fat loss or muscle gain) the maintenance calorie number will need to be adjusted. If you are in a fat loss phase you’ll need to reduce from your maintenance and if you’re in a gaining phase you’ll need to add calories to the maintenance number.