![]() ![]() “The goal is to hit the just right amount of each, so you don’t fall short or surpass your body’s needs,” Sass says.īy achieving that balance, your body will perform at its peak level, and you’ll also recover properly. ![]() As runners or endurance athletes, it’s important to get enough carbs in order to prevent hitting a wall, but without overdoing it in that it leads to GI distress. One positive of eating according to your macros is that each macronutrient performs a unique function, explains Sass. She recommends If It Fits Your Macros (IIFYM), which also asks how soon you’re looking to hit your goals, or Healthy Eater, which is simpler, but yields similar calculations. The easiest way to calculate the macronutrient levels that work best for your lifestyle? Silverman suggests inputting stats into a macro calculator website, which will ask you for things like age, height, weight, gender, activity level, goal weight, as well as how often and intensely you lift weights. Whereas, anyone who focuses more on cardio will need to increase carbs to prevent depletion of glycogen stores.” “For example, anyone who does more strength training will need to increase their protein intake to support proper muscle recovery and prevent injury. in health promotion management, certified nutrition specialist in New York City. “It’s important to consider your level of activity and what type of exercises you do,” explains Jennifer Silverman, M.S. Here’s how those calculations would work:ĭepending on your goals, your macronutrient ratios will change accordingly. To covert those calorie numbers to grams, you divide the carbs and protein by 4, because both carbs and protein provide 4 calories per gram, explains Sass, and the fat by 9, because fat provides 9 calories per gram. ![]() Here’s how those calculations would look: These ratios would be typical for individuals that don’t train for a living, or people who are active, but not hardcore endurance athletes. “So for example, if you’re a middle-aged, 130-pound active individual and average gym goer following a 1600-calorie diet, you want about 40 percent of your calories to come from carbs, 30 percent from protein, and 30 percent from fat,” explains Sass. Department of Health and Human Services, carbohydrates should account for about 45 to 65 percent of adults’ total daily calories, protein should make up about 10 to 35 percent of total calories, and total fat should account for about 10 to 35 percent of total calories.Īn individual can calculate their own macronutrient needs as a percent of the total calories they consumed. Join Runner's World+ for unlimited access to the best training tips for runnersĪccording to the U.S. Play icon The triangle icon that indicates to play ![]()
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