A gram of carbohydrate has 4 calories, one gram of protein has 4, and one gram of fat has 9. When you know how many calories you should eat from each subgroup, divide them by the calories in 1 gram of each macro. In that case, 40 percent of your total (1,000 calories) would come from protein 40 percent (1,000 calories) would come from carbs and 20 percent (500 calories) would be from fat. For example, let's say you're going to eat 2,500 calories in a 40/40/20 split. Once you know your macro ratio, it's time to put those percents to good use and turn them into actual calories. In general, the 40/40/20 choice works for most people, but if you like a little more fat in your diet, feel free to change the numbers depending on your tastes. Once you have your caloric intake figured out, it's time to choose a macro ratio. If you have a desk job, we suggest that you estimate light or moderate activity on your activity level, even if you hit the gym hard 5-6 days per week. Use our calorie calculator to determine your total daily caloric intake. If you passed fifth grade, you should be fine. To figure out your own caloric needs, how those calories get broken down into macro ratios, and how many grams of each macronutrient you should eat per day, you'll have to do a little math. Using these photos, you'll be able to distinguish what type of macro ratio you'd like to utilize according to your goals and tastes! Build Your Own Nutrition Plan The calories will be the same in each daily diet, but the food on the plates is going to look vastly different. The 20/50/30 ratio represents what the typical American diet looks like. The 30/20/50 ratio is a relatively high-fat, low-carbohydrate diet. The 40/40/20 ratio is the typical low-fat, high-protein bodybuilder diet many of us are accustomed to seeing. To help you visualize what 2,500 calories looks like as actual food from different popular diet plans, we've created daily meal plans out of three common macronutrient ratios of protein to carbohydrates to fat: 40/40/20, 30/20/50, and 20/50/30. You can eat 2,500 calories in a day, but how these calories are broken up into protein, carbs, and fat can have a big impact on your physique, performance, and general health. In other words, what to put on your plate to achieve 2,500 calories can vary drastically in terms of quantity, quality, and macronutrient composition.īut if you believe that a calorie is a calorie is a calorie, then 2,500 of them should have the same impact on your body no matter what foods you eat, right? Do you have an image in your mind? Depending on the foods you prefer or whatever's easiest for you to visualize, you might imagine a small pile of fast-food hamburgers, a carton of ice cream, or a plate of fresh fruits and vegetables.
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