How To Determine How Much Macros You Require?

Perfect Macronutrient Ratio/Split? 

There is no perfect macronutrient split in my personal opinion. The following method that I am going to share is how I determine my macronutrient targets to be hit on a daily basis based on what I have learnt and what have worked for me. Influences to these information would be from my coach as well as individuals like Layne Norton, Alberto Nunez & Eric Helms.

Hopefully these information would be helpful for you and set you up onto the path of success. Cheers!

Step 1: Determine if you want to go on a Bulk or Cut.

Essentially bulking refers to eating on a caloric surplus and cutting requires to eating on a caloric deficit. 

Caloric Surplus = Calories Consumed > Calories Burnt

Caloric Deficit = Calories Burnt > Calories Consumed

Step 2: Determine your TDEE.

TDEE refers to Total Daily Energy Expenditure. To calculate your TDEE, I would recommend you use the calculator from http://www.iifym.com/iifym-calculator/ . 

Step 3: Select how aggressive you want to be on your cut or bulk.

After calculating your TDEE, you will be at this stage.

There will be options as to how aggressive you would want to be on your bulk/cut. But i would recommend being more conservative on it. As naturals, it would be more optimal to lean bulk and not put on excessive fats. Being conservative during your cut and having a higher caloric helps with maintaining energy levels and preserves more muscle mass. 

After selecting your desired approach. The calculator would show the Calories that you require  to achieve your goal. 

Step 4: Determine Protein Intake. 

Protein sources

A general rule of thumb would be to consume 1 gram of protein per lb of body weight. This equates to 2.2grams of protein per kg of bodyweight. However, on certain occasions I would recommend slightly more protein, especially during the cutting phase, for satiety reasons.

Step 5: Determine Fat Intake.

Carbohydrates sources

After determining your protein intake, you will have to determine your fat intake. Fat intake is recommended to fall between 20-30% of your total caloric intake. Personally 20% is the lowest I would recommend because fat is essential for hormonal regulation.

Step 6: Determine Carbohydrate Intake.

Fat Sources

This is the part that everyone is interested in ;) Who doesn't love to have more cake, brownies and sweet treats? Everyone love carbs <3 Of course I do not recommend eating unhealthy foods all the time like how #iifym (If it fit your macros) like how it's portrayed in social media. I always recommend and abide to the 80/20 rule. 80% whole foods, 20% processed foods. 

How much Carbohydrate would be the remaining calories left after deducting the calories from your protein and fat from your targeted caloric intake. 

Conclusion

So in just 6 simple steps, you would be able to set up your macros and eat towards your goals !