MACRO GUIDE

Shred/Maintain/Gain
 THINGS TO KNOW/NEED
• BMR • Calculator
• Activity Level • Pen/Pencil
• Stats • Paper
• Formulas
• 4/4/9 Rules
• Cardio
• Refeed Day
 Basal Metabolic Rate
• BMR or Basal Metabolic Rate is defined as the rate at which your body uses
energy when you are resting in order to keep vital functions going such as
breathing. The rate at which your body uses energy to breath and stay warm
is an example of your basal metabolic rate.
 Activity Level
• The physical activity level can also be estimated based on a list of the
(physical) activities a person performs day to day. Each activity is connected
to a number, the physical activity ratio. The physical activity level is then
the time-weighted average of the physical activity ratios.
 Stats
• Different formulas require different numbers and information. Most
common formula to get an accurate macro starting point will require Age,
Height & Weight.
 4/4/9 Rule
• In the U.S., most manufacturers use the 4-4-9 method, which assumes that
each gram of protein contributes 4 Calories to the caloric total, each gram of
carbohydrates contributes 4 Calories, and each gram of fat contributes 9
Calories
 CARDIO
• Benefits of Cardio Exercise
• It helps you burn fat and calories for weight loss. It makes your heart strong
so that it doesn't have to work as hard to pump blood. It increases your lung
capacity. It helps reduce your risk of heart attack, high cholesterol, high
blood pressure, diabetes, and some forms of cancer.
• In addition this can add more activity to your week causing your body to
either drop weight at a slightly faster rate or help drop in general and help
with being able to eat slightly more if we add more cardio into our routine.
 Refeed Day

• Refeed day: This day is for deliberately increasing a specific macronutrient: carbohydrates. The immediate
effect is to increase levels of leptin and therefore reduce appetite signals telling your body to consume more
• Most commonly use when cutting. Can use when maintaining if desired. The only time this will not be
needed would be if you are in a surplus.
• Additional calories can really help mentally. When in a deficit it can be mental and physically draining so the
extra calories can really help.
• Only use this day once a week and preferably on the weekend as that is when most people go out for social
activities
• The normal intake can be anywhere from 50-100 grams additional grams of carbs. So we can keep it in the
middle and add 75 grams of carbs to our refeed day.
 Calculating Your BMR
• The simplest formula you can use is by • A more complicated formula but more
taking your body weight and multiplying it by accurate one that requires more information
the number 10. This can get you a pretty would be this. For women
accurate BMR for yourself. For example if
you weigh 140lbs and you multiply that by 10 • {655+(9.6x Weight in kg) +(1.7x height in
and you will get a total of 1400. So it is safe cm) –(4.7x age).
to say your BMR would be 1400 calories per • For Men you would use {66+13.7x weight in
day. kg) + (5x height in cm)-6.8x age)}
• An example would look like this. Female,
Age(34), Weight 63.5kg & Height is 160cm.
[655+(9.6x 63.5) +(1.7x 160)- (4.7x34)]
[655+609.6+272-159.8]=1376.8 Calories(BMR)
 Activity Level Women/Men
• 1.1-Little to No Exercise • 1.2-Little to No Exercise
• 1.275- Low Activity- Workout 1-3 Days • 1.375- Low Activity- Workout 1-3 Days
per week per week
• 1.45- Moderate Activity- Workout 3-5 • 1.55- Moderate Activity- Workout 3-5
Days Per Week Days Per Week
• 1.625- High Activity- Workout 6-7 Days • 1.725- High Activity- Workout 6-7 Days
Per Week Per Week
• 1.8- Extremely High Activity- Workouts 5- • 1.9- Extremely High Activity- Workouts 5-
7 Days per week with a vigorous job such 7 Days per week with a vigorous job such
as construction. as construction.
 Shred
• Anytime you want to lose fat your body for the most part will
need to be in a caloric deficit. • Example!

• You will need to take your BMR & Activity Level and BMR= 1500 & Activity Level is 1.45. 1500x1.45= 2145. This will
multiply them together and once you do that you will have be your maintenance calories.
your maintenance calories. There are 3500 Calories in a lb of fat. So if you want to lose 1lb
• When you have that you will slightly deduct calories from a week you will need to drop 500 calories a day for 7 Days.
that depending how aggressive you want to get you can 2145-500=1645. This is your starting cutting calories. We will
deduct 100-500 calories to start. now divide them into our macros.
• Once that is done you will take your total calories and divide 1645x0.4=658. 658/4= 164.5
them in to your macros. I suggest following the 40/30/30
rules. 40% Carbs, 30% Protein and 30% Fats. 1645x 0.3=493.5. 493.5/4=123.3

• As the weeks go on you will monitor your progress and 1645x0.3=493.5. 493.5/9= 54.8
depending on your progress you will slightly pull calories I always round down so your macros would be 55 grams of Fat,
when needed and readjust your macros to continue to 165 grams of Carbs & 125 grams of protein.
progress
 Maintain
• Anytime you want to maintain you will need to use the following • Example.
formula.
BMR= 1500 & Activity Level is 1.45.
• You will need to take your BMR & Activity Level and multiply
them together and once you do that you will have your
maintenance calories. 1500x1.45= 2145. This will be your maintenance calories.
• You will take your total calories and divide them in to your
macros. I suggest following the 40/30/30 rules. 40% Carbs, 30%
Protein and 30% Fats. 2145 calories are your starting calories. We will now divide them into
our macros.
• As the weeks go on you will monitor your progress and
depending on your progress you will slightly subtract or add 2145x0.4= 858. 858/4=214.5
calories if needed and readjust your macros to continue to
progress or you might not need to change anything at all. 2145x0.3= 643.5. 643.5/4= 160.8
2145x0.3=643.5. 643.5/9= 71.5
I always round to the nearest 5 so your macros would be 70 grams of
Fat, 215 grams of Carbs & 160 grams of protein.
 Gain
• Anytime you want to gain your body for the most part will • Example!
need to be in a caloric surplus BMR= 1500 & Activity Level is 1.45. 1500x1.45= 2145. This will be your
• You will need to take your BMR & Activity Level and maintenance calories.
multiply them together and once you do that you will have There is 3500 calories in a lb of fat. In any surplus we do not want to gain
your maintenance calories. an excessive amount of fat. We want to gain as much mass with little fat. 500
calories extra a day times 7 days would be 3500 calories a week extra so we
• When you have that you will slightly add calories to that will only use half of this and add 250 calories to our numbers
depending how aggressive you want to get you can add 100- 2145+250=2395. This is your starting surplus calories. We will now divide
500 calories to start. them into our macros.
• Once that is done you will take your total calories and divide 2395x0.4= 978. 958/4= 239.5- Carbs
them in to your macros. I suggest following the 40/30/30
rules. 40% Carbs, 30% Protein and 30% Fats. 2395x 0.3=718.5. 718.5/4= 179.6- Protein
2395x0.3=718.5. 718.5/9= 79.8- Fats
• As the weeks go on you will monitor your progress and
depending on your progress you will slightly pull calories I always round to the nearest 5th so your macros would be 80 grams of Fat,
when needed and readjust your macros to continue to 240 grams of Carbs & 180 grams of protein.
progress