CALCULATE MY MACROS

HOW TO CALCULATE MY MACROS FOR MEN

 TO KNOW THE AMOUNT OF CALORIE YOU NEED IN A DAY   IS BASED ON TWO THINGS

1 . REE - RESTING ENERGY EXPENDITURE    ( TOTAL CALORIE YOU BURN AT REST )

[10*WEIGHT(kg)]+[6.25*HEIGHT(cm)]-[5*AGE(years)]+5

2. TDEE- TOTAL DAILY ENERGY EXPENDITURE ( TOTAL CALORIE YOU BURN BASED ON YOUR ACTIVITIES)

                                   

ACTIVITY   LEVEL

SEDENTARY      -* 1.200

LIGHTLY             -*1.375

MODERATELY  -* 1.550

VERY                   - *1.725

EXTRA                - *1.900 

                                        

macros

TO CALCULATE = REE * ACTIVITY LEVEL

IT IS MANDATORY TO KNOW THE CALORIES YOU NEEDED FOR YOUR BODY  WHETHER IT IS WEIGHT LOSS, MAINTENANCE, OR WEIGHT GAIN.

FOR WEIGHT LOSS REDUCE 300- 400 CALORIES FROM FROM DAILY CALORIE NEEDED

FRO WEIGHT GAIN INCREASES YOUR CALORIE INTAKE.