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Track Macro Guide Book
Track Macro Guide Book
calculate your
own macros
by www.fitnesswithtj.co.uk
@Chillinwithtj @Chillinwithtj
the tj macro guide
PROTEIN
Our bodies essentially needs protein to grow and repair body tissue, the key one most of
us ‘fitness heads’ care for being...MUSCLE tissue.
• Per 1g of protein contains 4 calories
• E.g. 50 grams of protein will equal (50grams x 4 calories = 200 calories)
Fat
Despite popular belief fat is actually essential for our bodies. It is used for energy,
absorb vitamins, protects vital organs and also for body growth and development.
Besides that, fat is also good at satisfying our hunger keeping us fuller for longer.
Note: Everybody responds to certain macros and foods differently, this is where
you will need to find out what works best for you by experimenting over time.
@Chillinwithtj @Chillinwithtj
the tj macro guide
These are just examples of the categories of certain foods, be sure to look into the calories of
each item before adding into your diet using a
fitness app such as myfitnesspal.
@Chillinwithtj @Chillinwithtj
the tj macro guide
To do this is simple; all you have to do is using a food tracker such as ‘myfitnesspal’.
Begin to track all the foods and drink you consume daily for 5-7 days and then simply
find the average daily amount of calories that allows you remain the same weight and
that will be your own personal maintenance calories, which we will now use to start
calculate the correct macros to apply to it.
Note: remember to weigh yourself each day at the same time and if possible after
“going to the bathroom” and also eat the same food as you have been up until
this point to make it more accurate. Do not change the diet yet!
Example time!
Now let’s say your average is 2,500 calories and you are 170lbs.
Protein
Based off studies we require about 0.8-1.2g per lb of body weight dependent on how
much muscle you have. If you have say over 20% bodyfat, aim for your lean body
weight number so subtract 15-20% from your total bodyweight).
170 x 4 (calories per gram of protein) = 680 calories per day from protein
@Chillinwithtj @Chillinwithtj
the tj macro guide
Fat
We need 0.35-0.45g per lb of body weight. The higher or lower end is going to depend
on your gender and how your body reacts to it, over time you will learn what amount
works best for you.
Let’s go with 0.4g of fat per 1 lb of body weight (170lb x 0.4 = 68g).
This means now you’re eating 68g of fat per day.
68 x 9 (calories per gram of fat) = 612 calories per day from fat
carbohydrates
Now to figure out carbs we need to work backwards which I’ll explain below!
2,500 - 680 (protein calories) and 612 (fat calories) = 1208 calories left over
To calculate the carbs we now divide the 1208 calories left over by 4 (as 1g
of carbs = 4 calories), this now leaves you with 302g for the amount of carbs
to consume (hopefully you followed that :)
The macros above are now more accustomed to you, but to make them more accurate
what you need to do is follow them for a couple weeks and see how your body responds.
Be sure to take progress pictures to help you measure the results.
If you find that your body is more sensitive to carbs, simply adjust the macros above but
ensure the daily calories still equal close to the 2,500 daily amounts you need to sustain
your body.
Well guys…and girls I really hope this helps you on your journey!
If you find you would like further fitness advice/help be sure to browse the
other online guides I have available at www.fitnesswithtj.co.uk.
My other online fitness guides
TRAINING GUIDE EBOOK
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guide covering how to begin
training efficiently to build muscle
and/or lose fat, along with
providing 3 complete bodybuilding
routines/splits. You can then
choose to follow whichever routine
fits best for your lifestyle.
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