Body recomposition, the process of losing fat and gaining muscle simultaneously, is a nuanced goal that requires a strategic approach to both diet and exercise. One of the most critical components of this process is understanding and calculating your macronutrient (macros) intake. Properly balancing your intake of protein, carbohydrates, and fats is essential for achieving the desired changes in body composition. In this article, we’ll walk you through how to calculate your macros for effective body recomposition.
1. Understanding Macronutrients: The Building Blocks of Your Diet
Before diving into calculations, it’s important to understand what macronutrients are and their roles in body recomposition:
- Protein: Essential for muscle repair and growth, protein is the most critical macronutrient for body recomposition. It helps preserve lean muscle mass during fat loss and supports muscle gain when combined with strength training.
- Carbohydrates: Carbs are the primary energy source for your body, particularly during high-intensity exercise. They replenish glycogen stores in your muscles, which is crucial for workout performance and recovery.
- Fats: Healthy fats are vital for hormone production, including hormones like testosterone that play a role in muscle growth. Fats also help with nutrient absorption and provide a sustained source of energy.
Balancing these macros according to your body’s needs and goals will determine how effectively you can achieve body recomposition.
2. Step 1: Calculate Your Calorie Needs
The first step in calculating your macros is determining your daily caloric needs. This is the number of calories your body needs to maintain its current weight, also known as your Total Daily Energy Expenditure (TDEE).
Calculate Your Basal Metabolic Rate (BMR): Your BMR is the number of calories your body requires at rest to maintain vital functions like breathing and digestion. There are several formulas to calculate BMR, but the Mifflin-St Jeor equation is one of the most commonly used:
- For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5 - For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
Determine Your Activity Level: Next, multiply your BMR by an activity factor to estimate your TDEE:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Super active (very hard exercise/physical job & exercise 2x/day): BMR × 1.9
The resulting number is your TDEE, which represents the calories needed to maintain your current weight.
Adjust for Recomposition Goals: For body recomposition, you want to create a slight calorie deficit to lose fat while providing enough energy to build or maintain muscle. A common approach is to reduce your TDEE by 10-20%, depending on your starting point and goals.
3. Step 2: Determine Your Protein Intake
Protein is the most important macronutrient for body recomposition, so it’s crucial to get this right.
Set Your Protein Intake: A general guideline for protein intake during body recomposition is to consume 1.6 to 2.2 grams of protein per kilogram of body weight. This range supports muscle growth and repair, especially in a calorie deficit.
Example Calculation: For a 70 kg individual:
1.6 × 70 = 112 grams of protein per day
2.2 × 70 = 154 grams of protein per day
So, this individual should aim to consume between 112 and 154 grams of protein daily.
4. Step 3: Set Your Fat Intake
Dietary fat is essential for hormone production and overall health, so it should make up a reasonable portion of your daily calories.
Set Your Fat Intake: A common recommendation for fat intake is 20-30% of your total daily calories.
Example Calculation: Assume you have a daily calorie goal of 2,000 calories:
- 20% of 2,000 = 400 calories from fat
- 30% of 2,000 = 600 calories from fat
Since each gram of fat provides 9 calories:
400 ÷ 9 = 44 grams of fat per day (lower end)
600 ÷ 9 = 67 grams of fat per day (upper end)
So, you should aim for 44-67 grams of fat per day, depending on your preference and how your body responds.
5. Step 4: Calculate Your Carbohydrate Intake
After setting your protein and fat intake, the remaining calories in your diet will come from carbohydrates.
Calculate Your Carb Intake: First, calculate the calories you’ve allocated to protein and fat. Then, subtract these from your total daily calorie goal to determine how many calories are left for carbs.
Example Calculation: If your daily calorie goal is 2,000 calories:
- Protein: 150 grams × 4 calories per gram = 600 calories
- Fat: 60 grams × 9 calories per gram = 540 calories
- Remaining calories: 2,000 – 600 – 540 = 860 calories for carbs
Since each gram of carbohydrate provides 4 calories:
860 ÷ 4 = 215 grams of carbs per day
6. Step 5: Adjust Based on Progress and Goals
Your initial macro calculations provide a starting point, but it’s important to monitor your progress and make adjustments as needed. Body recomposition is a gradual process, and your body may require changes in your macro ratios or calorie intake as you progress.
Monitor Your Progress: Track your body measurements, strength levels, and how you feel overall. If you’re losing fat but not gaining muscle, you may need to increase protein or adjust your workout routine. If you’re not seeing the desired fat loss, consider slightly reducing your calorie intake or increasing physical activity.
Make Adjustments: Don’t be afraid to tweak your macros based on your progress. For example, if you’re feeling low on energy, consider increasing your carbohydrate intake slightly. Alternatively, if muscle gain is slow, you might need to increase protein or adjust your training volume.
7. Putting It All Together
To recap, calculating your macros for body recomposition involves the following steps:
- Calculate your daily calorie needs (TDEE) and adjust for a slight deficit.
- Determine your protein intake based on your body weight (1.6-2.2 grams per kilogram).
- Set your fat intake at 20-30% of your daily calories.
- Allocate the remaining calories to carbohydrates.
- Monitor your progress and adjust your macros as needed.
Conclusion
Calculating and tracking your macros is a powerful tool for achieving body recomposition. By understanding how to balance your intake of protein, carbs, and fats, you can create a diet that supports both fat loss and muscle gain. Remember, body recomposition is a gradual process, so be patient, stay consistent, and make adjustments based on your progress. With the right approach, you can transform your body and achieve your fitness goals.