Carbohydrates fuel your body and their processes such as digestion, muscular functions and your brain functions solely off carbs.
Protein is responsible for rebuilding and repair of muscle tissue and organs, helps prevent ketosis, and slows digestion to help
minimize insulin spikes from carbs.
Fats are responsible for vitamins A, D, E and K, promote healthy skin and hair and they help produce cholesterol which is needed to produce testosterone.
The caloric value prescribed to each nutrient is as follows;
Fats 9 calories per gram
Carbohydrates 4 calories per gram
Protein 4 calories per gram.
You can literally consume twice the amount of carbs and protein as fats and maintain your daily caloric intake target.
Last week I showed how to figure out your BASAL METABOLIC RATE. This is generally how many calories you burn if you were to do nothing all day but sit and watch TV. Once you have determined your BMR, you can then determine how many calories and grams of each macronutrient (carbs, protein and fat) you should consume to maximize your body's potential to burn fat and build muscle. The general rule of thumb according to fitness guidelines set by organizations like American College of Sports Medicine are a break down as follows...
Carbs 50-60%
Protein 20-30%
Fats 20-30 %
So, for example, last week I determined my BMR is 1554 calories per day. I am trying to gain weight ( I know, most everyone else is trying to lose it!) so I have added an additional 1000 calories to compensate for all the working out I do as well. So each day I try to consume around 2554 calories. To figure your caloric break down you would simply multiply the percents above. I have increased my protein intake above the general recommended amount so my breakdown is carbs, 45%, protein 35% and fats 20%.
To figure out the numbers we just multiply the daily caloric recommendations by the percents like below...
Carbs = 2554 x .45 = 1149 calories
Protein = 2554 x .35 = 894 calories
Fats = 2554 x .20 = 511 calories
To calculate the grams of each nutrient divide the calories for carbs and proteins by 4 and fats by 9.
Carbs = 1149 divide 4 = 287 grams
Protein = 894 divide 4 = 224 grams
Fats = 511 divide 9 = 57grams
To calculate your optimum levels for weight loss or gain, use the same formula but substitute YOUR Basal Metabolic Rate and percentage of each nutrient breakdown. If you have difficulty feel free to have me do it for you at your next training session. I recommend using an app such as My Fitness Pal or Lose it to track your nutrient intake. It will calculate your nutrient breakdown and calories for you as you enter the food in!
*As always, consult your physician and nutritionist for specific guideline and recommendations. This information does not take into account dietary restrictions such as hypoglycemia, diabetic or other ailments. This information is general and not intended to diagnose or substitute physician or dietician recommendations.