Intro to Macro Counting

Introduction

If you’re keen on getting a handle on your dietary consumption, gaining and understanding of macronutrients, calories and energy balance is crucial. In fact, even the most basic of knowledge in this regard can make or break your success.

We’re not just talking about weight loss here, but gaining weight (i.e., to move towards a healthier bodyweight or adding muscle mass) and maintaining weight.

And it’s not as difficult or as complicated as you might think. Let’s dive in and get you educated and moving towards achieving your nutrition goals!

Caloric Breakdown and Energy Balance

Before we can begin to count and track our macronutrients and ultimately, our total caloric intake for the day, it is vital to discuss calories as a concept. What the heck is a calorie, even? Your confusion is not unwarranted. Calories are simply a unit of measurement for energy; 4.184 joules of energy to be exact (in case you’re a bit of a nerd like me).

The concept of calories comes from the science of thermochemistry. One calorie is the required amount of energy to raise 1 ml or 1 g of water by one degree Celsius. Truly exhilarating.

Understanding the caloric content of each macronutrient is the bedrock upon which we construct a well-balanced diet. Protein and carbohydrates, for example, both contain 4 calories per gram, while fat contains 9 calories per gram. This basic knowledge allows us to begin to structure our diet appropriately.

Total Daily Energy Expenditure

Our next most logical step is calculating how many calories we require to meet our daily needs. This includes multiple elements. Specifically, we must look at our Resting Metabolic Rate (RMR), Metabolic Equivalent of Task (MET), Non-Exercise Activity Thermogenesis (NEAT), Thermic Effect of Food (TEF) and Adaptative Thermogenesis (AT). Let’s examine each in more detail.

• RMR: Also known as Basal Metabolic Rate (BMR), your RMR is the calories that you would burn if you simply did nothing all day long. It is the calories that you burn to fuel life-sustaining functions (beating of your heart, cell production, respiration, temperature regulation, circulation, nutrient processing etc.).

• MET: A method of measuring energy expenditure during various activities based on intensity. MET is a ratio of your working metabolic rate relative to your resting metabolic rate, which produces a numerical value. One MET would be the value assigned to energy expenditure at rest. A MET of 4 would be an activity that produces four times the energy expenditure as during rest. Multiplying MET x 3.5 x bodyweight (kg) / 200 produces an estimate of the number of calories burned per minute during that activity.

• NEAT: The energy expended during all other activities that are not eating, sleeping or planned exercise. Activities that fall under NEAT are wide-ranging and include such things as walking, cleaning, and even fidgeting. NEAT is highly variable between individuals and also is a significant contributor to TDEE. Isn’t that neat?

• TEF: The energy required for the digestion, absorption and metabolism of food. After consumption, food must be broken down into individual molecules and ultimately, the chemical bonds between molecules must be broken to harvest the energy within. This process paradoxically requires energy, and the energy demand can be significant.

Up to 10% of our daily energy needs are demanded by TEF simply to power the biochemical reactions required to digest, absorb and metabolize our food to derive further energy. Protein, carbs and fats all have different TEFs as follows:

o   Protein 20 – 30%

o   Carbohydrates 5 – 10%

o   Fats 0 – 3%

A way to make sense of the above is, a diet comprised entirely of protein would result in 20 – 30% of your daily caloric needs being used for TEF to break the chemical bonds found with individual protein molecules.

• AT: Refers to the fluctuations in energy expenditure that occur as your body adapts to changes in energy balance. This could be in response to several different stimuli including excess or a decrease in consumption, diet consumption, physical activity, the environment, altitude. As one would suspect given the above, AT can either add to or subtract from TDEE depending on the stimuli.

• 
  

To begin calculating our TDEE, we must first calculate our BMR. Luckily, there are numerous ways for us to do so. In the interest of remaining concise, we’ll focus on two of the most popular and widely recognized formulas.

The Harris-Benedict Equation

Originally published in 1918, the Harris-Benedict equation has been utilized for decades to calculate BMR. Despite its popular use, it has inherent issues such as a failure to take into account physiological aspects of the individual (i.e., lean body mass). Therefore, the equation tends to overestimate in non-obese individuals and underestimate in obese individuals. Still yet, the Harris-Benedict Equation may serve as a guideline and starting point to be utilized by a professional and tailored to individual needs. Based on new data, the original equation was revised in 1984 and was found to be more accurate when in comparison with actual energy expenditures.

The 1984 version of the Harris-Benedict Equation is as follows:

• For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age)

• For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age)

  
  

The Mifflin-St Jeor Equation

Despite its faults, the Harris-Benedict Equation was the most accurate prediction tool available, that is until, the Mifflin-St Jeor Equation was introduced in 1990. This equation is generally accepted as more accurate than older methods, while remaining simple and easy to use by the average individual. Again, much like the Harris-Benedict Equation, the Mifflin-St Jeor Equation serves as a starting point. It would be ideal to utilize this tool as a guideline and adjust as necessary based on real-world results.

The Mifflin-St Jeor Equation is as follows:

• BMR = 10 x weight (kg) + 6.25 x height (cm)−5 x age (years) + s

Where s = +5 for men and -161 for women.

So, now that you’re an expert on calculating TDEE, let’s tie all the above into a real-world example utilizing the Mifflin St-Jeor Equation!

Emma is a 30-year-old female, 75 kg in weight and 165 cm tall. While she has always been active cycling and playing soccer in a league recreationally, she has never felt that she’s had a good handle on her nutrition. Recently, she’s decided to get more serious about her health and fitness and take control firstly by calculating her TDEE using the Mifflin St-Jeor Equation that she read about in a TC Training nutrition blog.

The importance of understanding her TDEE was clear to Emma, as structuring a diet without was akin to throwing darts at a dartboard blindfolded and hoping you lose weight in the process. Emma knew this would allow her to determine how many calories she was burning on a day-to-day basis both from her BMR and physical activity.

Firstly, Emma calculated her BMR using the Mifflin St-Jeor Equation as follows:

• BMR = 10 x weight (kg) + 6.25 x height (cm)−5 x age (years) -161

• BMR = (10 x 75kg) + (6.25 x 165cm) – (5 x 30 years old) – 161

• BMR = 1,470 calories (kcal)

• 
  

Emma discovered that her BMR was 1,470 kcal, which represents the energy required per day at rest for her body to perform essential functions (think breathing and keeping your heart beating).

The next step was determining the calories Emma burned from her weekly activities, which was as follows:

Cycling at a moderate pace (approximately 8 METs):

• Total time per week = 0.75 hours x 3 sessions = 2.25 hours/week

• Weekly energy expenditure = 8 x 75kg x 2.25 hours = 1,350 kcal/week

• Daily energy expenditure on average = weekly energy expenditure / 7 days = 193 kcal/day

  
  

Recreational soccer (approximately 7 METs):

• Total time per week = 1.5 hours x 2 sessions = 3 hours/week

• Weekly energy expenditure = 7 x 75kg x 3 hours = 1,575 kcal/week

• Daily energy expenditure = weekly energy expenditure / 7 days = 225 kcal/day

  
  

Now why are we looking at average daily energy expenditure when these activities happen throughout the week? This is because energy expenditure is best looked at over a longer time scale for simplicity, balance and sustainability. In this manner, you may not be in as much of a calorie deficit on rest days, but you’ll be in a larger calorie deficit on days that you’re exercising. In this way, the overall average over an arbitrary duration of time (such as a week) would put you in the appropriate calorie deficit for losing the intended amount of weight.

Emma then determined the contribution of NEAT to her daily TDEE. As NEAT can vary significantly from person to person based on levels of movement and activities throughout the day, it can be difficult to determine. While there are more complex methods of calculating NEAT, researching the literature to find an averages for similar lifestyles (i.e., sedentary versus physically demanding job etc.), can be an easy and efficient method of establishing a baseline.

Through research of existing literature (cough cough* Emma used ChatGPT and verified against existing literature), Emma determined that NEAT contributed to approximately an additional 300 kcal per day, which is average for her body type and lifestyle.

Then it was on to TEF. Again, there are more complex and scientific methods of measuring TEF, but a common conservative rule is to estimate TEF as 10% of total caloric intake. Thus, Emma calculated TEF as follows:

• TDEE without TEF = RMR + NEAT + METs

• TDEE without TEF = 1420 + 300 + 390 = 2110 kcal/day

• TEF= 0.10 × 2110 ≈ 211 kcal/day

  
  

And finally, we arrive at AT, which can be conservatively estimated at approximately 100 kcal per day. AT tends to vary between 50 and 200 kcal per day for most individuals, with 100 being a reasonable middle ground in Emma’s case.

Putting it all together, Emma calculated her TDEE as follows:

• TDEE = BMR + MET (cycling) + MET (soccer) + NEAT + TEF + AT

• TDEE = 1,470 + 193 + 225 + 300 + 211 + 100

• TDEE = 2,499 kcal/day or to make it a nice round number because I am OCD, ~2,500 kcal/day

  
  

Astute as she is, Emma verified this number against research-based estimates and reported anecdotes online from similar individuals and found this to be a reasonable estimate of her TDEE based on her job and weekly activity level.

“Dang! That seems like a lot of work and math, you say.” Yes, yes, it is. Thankfully, the internet is littered with TDEE and macronutrient calculators that will perform the calculation for you based on the method of your choosing (again, we like the Mifflin formula for reasons mentioned prior). For convenience, I have included one below.

Setting Caloric Intake to Achieve Fitness Goals

Calculating your TDEE now allows you to adjust your caloric intake to meet your goals. For example, to maintain your weight, you would aim for a number of calories per day that is close to your TDEE. For weight loss, the gold standard is to set your caloric intake 500 calories below your TDEE. This will allow most individuals to lose ½ to 1 lb per week, which is a healthy amount of weight loss (for most individuals).

Conversely, if your goal is to gain weight say, to add muscle, you would set your caloric intake 500 calories above your TDEE. This will allow most individuals to accrue muscle at a rate that minimizes fat gains during the process.

Breaking Down Macronutrients (see what I did there..)

Now that we know our TDEE, we can set our caloric intake at 500 calories below TDEE to lose approximately 1 lb per week.

Let’s return to Emma.

Emma wants to lose weight and if you recall, her TDEE is approximately 2,500 kcal/day. That means, Emma should aim for a daily caloric intake of roughly 2,000 kcal. Great! So, how does this translate into how many grams of protein, carbohydrates and fats she should be eating per day? Errr..

Don’t fret, there are established macronutrient ratios that work best for most individuals. Specifically, the Dietary Guidelines for Americans 2020 – 2025 suggest the following breakdown:

Protein: 10–30% for people ages 4 to 18 years; 10–35% for people older than age 18 years.

Carbohydrates: 45–65% for everyone.

Fats: 20–35% for people ages 4 years and older.

As these recommendations are for the general public, they should be utilized as a guideline and adjusted for individual needs as required.

Lucky for you, Emma is extraordinarily average (sorry, Emma). Therefore, the breakdown of Emma’s macronutrients would look a little something like the below.

Firstly, recall that there are 4 kcal per gram of protein and carbs and 9 kcal per gram of fat. Therefore:

Protein: 20% protein = 0.20 x 2,000 kcal/day = 400 kcal of protein per day / 4 kcal per gram of protein = 100 g of protein.

Carbohydrates: 55% carbs = 0.55 x 2,000 kcal/day = 1,100 kcal of carbs per day / 4 kcal per gram of carbs = 275 g of carbs.

Fats: 25% fats = 0.25 x 2,000 kcal/day = 500 kcal of fats per day / 9 kcal per gram of fat = 55 g of fat.

See, that wasn’t so hard, was it? Now you’re ready to take on the world one calorie and one gram of protein, carbohydrates and fat at a time!

Macronutrient distribution ratios are not one-size-fits-all; they adapt to individual goals.

For example, those wishing to gain muscle might lean towards a high protein intake. Their bodies demand a higher level of protein intake to stimulate muscular hypertrophy.

Furthermore, those looking to lose weight at an accelerated rate may lean towards a moderate carbohydrate and lower fat-intake distribution.

Thus, it’s clear to see that guidelines provided by organizations are often just that. They serve as starting point for which individuals can deviate from as is required by their unique personal needs.

Conclusion

To summarize, understanding macronutrients, calories and your TDEE is an essential step to planning a well-structured dietary regimen. Without insight into what our caloric and macronutrient requirements are, it is nearly impossible to achieve our fitness goals.

Luckily, these concepts are not difficult to grasp and to add to our convenience, there a multitude of calculators online (like the one on this page) that make it quick and easy to calculate our TDEE and help us set our daily caloric requirements and macronutrient breakdowns (I mean, if you don’t like doing math of course).

Now get out there and start eating your way to achieving your nutrition goals!