Good Morning!! ☀️ I know it’s a little early for math, but get your brain ready and take some notes! 📒🖊🔢 When I was taking one of my nutrition courses, we were taught how to calculate our macros. Here’s how to calculate your daily macronutrients for sedentary adults. Ex: A female who weighs 140 lbs and intakes 1,800 calories daily. Convert pounds to kilograms 140lbs = 64kg P: 64kg X 0.8g/kg= 51g 64kg X 1.0g/kg= 64g P= 51g - 64g C: 1,800cal X 0.45/4=203g 1,800cal X .60/4= 270g C= 203g - 270g F: 1,800cal X 0.30/9= 60g F= 60g Carbs: 4 cal per gram (45%-60% of diet) Protein: 4 cal per gram (30% of diet) Fats: 9 cal per gram (30% of diet) (Photo credit from dietdoctor.com)
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