Once you have determined the macronutrient ratios you will be using, it’s easy to calculate how many grams of each macronutrient you should be eating. But first you have to calculate the total number of calories you will eat in a day as described in here.
Let’s say you opt for a diet with 35% protein, 20% fat, and 45% carbohydrates. You can calculate the number of grams of each macronutrient you must include in your diet to meet your daily caloric needs using the formula below.
- Grams of protein = daily calories x percent protein / 4 calories per gram
- Grams of fat = daily calories x percent fat / 9 calories per gram
- Grams of carbs = daily calories x percent carbs / 4 calories per gram
For example, if your daily calorie needs are 2000 calories and you choose proportions of 30% protein, 20% fat and 50% carbohydrates:
2000 x .35 / 4 = 175 grams protein
2000 x .20 / 9 = 44.44 grams fat
2000 x .45 / 4 = 225 grams carbs
We will discuss diets in detail the meal planning section.