A macronutrient ratio is the proportion of protein, carbohydrate and fat in a diet.
Dr. Roy Walford first described the use of macronutrient ratios for tracking food intake in his book “Maximum life span,” which advocates a diet high in protein and low in carbohydrates to extend life span. Macronutrients are measured as calories (kcals) per gram because the United States Department of Agriculture (USDA) has standardized calorie content for most foods.
Do you know the macronutrient ratio of your diet?
If you have ever wondered what the macronutrient ratio is, how it helps in body weight loss, and which is the best calorie to protein fat and carbs ratio for weight loss for women, then you are at the right place.
What is a macro calculator?
A macro calculator is a tool that helps you manage your diet. It is used to calculate the macronutrient ratio of your diet. Macronutrients are the major nutrients: carbohydrates (carbs), protein and fat. Knowing your macronutrient ratio helps you lose weight or gain weight according to your desire. “You can use the Legion Athletics Macronutrient Calculator to know how much of each macro you should eat daily to meet your goals.”
Why do you need a macronutrient ratio?
Macronutrients are the main sources of calories. They are carbohydrates, proteins and fats. So what do you need to know about them?
Carbohydrates: Carbohydrates are your energy source, providing 4 calories per gram. You find them in fruits, dairy products, and starchy foods like potatoes or rice.
Protein: Protein is needed for building and repairing muscle tissue; it also carries oxygen to your body cells so they can function properly. Protein contains 4 calories per gram too, but it’s more filling than carbs or fat because it takes longer to digest. So if you want to lose weight by eating less food, choosing high-protein foods will help satiate hunger without overeating at once!
What is the best calorie-to-protein fat and carbs ratio for weight loss for women?
You first need to know that there’s no one-size-fits-all ratio for everyone. Your individual needs will depend on your level of activity, weight, gender and age.
For example, if you are trying to lose weight and are very active, then the ratio should be a little higher in protein than it would be for someone who is less active. In addition to those factors, some people may have other health issues that make it necessary for them to keep their carb intake low or eliminate certain food groups altogether (for example, if they have diabetes).
The one thing that all women can agree on, though, is that they should eat more fruits and vegetables!
How do you calculate your macronutrient ratio?
So you want to know your macronutrient ratio, but how do you calculate it?
- Calculate the total calories in a day.
- Calculate how much protein is consumed in a day.
- Divide 100 by 4 to get 25 grams of protein for every 25 calories consumed from food and drink.
- Subtract step 2’s result from step 1’s result—this will give you your calorie intake with regards to fats and carbs left over for the day; multiply this amount by 4 again to get your macro ratio calculation.
So, do you know how to calculate the macronutrient ratio of your diet? If not, this article has given you a few tips and tricks on how to do so.