How to Calculate Macronutrients (Macros) Like Protein, Carb & Fats

How to Calculate Macronutrients (Macros)

(Protein, Carb & Fats)

LET'S START

Macros Means Protein, Carbs and Fats Hume Din bhar mein kitna Protein, Carbs and Fats Food se khana hai woh hume Calculate karne ke liye, hume pehle Maintenance Calories Calculate karna padega. Maintenance Calories woh Calories hoti hai jise lene se na to humara wait badhta hai aur na hi kam hota hai. 

Maintenance Calories hum online bhi calculate kar sakte hai jisme hume Apni Age, Height in cm or Feet and Weight in Kg or Pound (lbs) me feed karna hota hai aur bas phir aapki Maintenance Calories Aa jati hai. 

Mujhe lagta hai ki Weight Gain karne wale logg Jada hai as compared to Weight Loss karne walo se to main sirf Weight Gain karne ka tarika bataunga. weight loss karne ka bhi Same Procedure hai bas 200 Calories Subtract kar dena.

Step :- 1 

Calculate Maintenance Calories.

Isse ek example se samajhte hai, Maan lo ki, koi Banda hai jiska naam "X" hai aur uski Age :- 21 hai aur Height :- 5 Feet 6 Inches hai aur Weight :- 56 Kg hai. ab hum "X" 

ki Maintenance Calories  Calculate karte hai joh aata hai 2634 Calories ab "X" ko Apne Weight ko maintain karne ke liye Daily 2634 Calories Food se leni padegi.

Agar "X" ka Goal Weight Gain karne ka hai toh usse apni Calories me Atleast 200 Calories add karne padenge, yani 2634+200=2834 Calories aur agar Goal Weight Loss karne ka hai toh 200 Calories Subtract karni padengi.

Step :- 2

Calculate Macros ( Protein, Carbs and Fats)

1g of Protein = 4 Calories 

1g of Carbs = 4 Calories

1g of Fat = 9 Calories

PROTEIN :- 

Hume Din Bhar me Apne Weight se 2.2 time Protein lena chahiye. Jaise "X" ka weight 56 Kg hai toh 56x2.2=123.2 gm toh "X" ko Daily 123.2gm Protein lena padega. 123.2gm Protein ko Calories me convert karne ke liye 4 se Multiply karna padega Kyuki 1gm Protein me 4 Calories hoti hai 123.2x4=492.8 Calories.

FATS :- 

Hume Din Bhar me Apne total calories ka 25% Calories Fats se lena chahiye. Jaise "X" ki Total Calories 2834 hai Weight Gain karne ke liye toh 2834 ka 25% hoga 708.5 Calories aur isse Gram me convert karne ke liye hume 9 se Divide karna hoga kyuki 1gm Fat me 9 calories hoti hai toh 708.5÷9=78.7 gm.

CARBS :- 

Ab Carbs Calculate karne ke liye hume Total Calories me se Protein aur Fat ki calories ko Subtract karne padega. Total Calories - (Protein+Fats)Calories 

2834-(492.8+708.5)= 1632.7 Calories isse Gram me convert karne ke liye 4 se Divide karenge Kyuki(Now You Know😎) 1632.7÷4=408.2 gm.

Step :- 3 

Calculate toh kar liya ab khana Start karo, Agar aap itne Quantity me Protein, Carbs and Fats Daily le rahe ho toh Guarantee hai ki aapka 400 se 500 gm weight har Week badhne lagega.