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How To Calculate Macronutrients For Your Body Type

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How To Calculate Macronutrients For Your Body Type

Do you know that your macronutrient level greatly influences your dietary pattern? If you have been trying to lose or gain weight and haven’t been working out, you should try knowing your body type and the required macronutrient level for your dietary intake.

This article will give you details on how to know the macronutrient level for your body type.

What are macronutrients?

According to Merriam Webster’s dictionary, macronutrients are substances that are needed in large quantities for the growth and health of an animal. Macronutrients required in humans are carbohydrates, fats, and protein.

How to calculate macronutrients?

Three macronutrients need to be calculated based on a specific amount of calories. For instance, if you are on 2500 calories, you should calculate your carbohydrates: protein: fats on a ratio of 40:30:30. There is an online calculator with input spaces for your nutrient needs. You should fill in the number of times you eat per day and take note of your regular snack time, depending on how heavy your snack is. If you snack about half your typical meal, probably once a day, and you eat 3 square meals also, then you will calculate your meal time to be 3 + 0.5 (3.5). Either of them may be more than that according to your nutrient needs; we will be discussing that under the needed nutrients for body types.

It is easier to get the calculation done once you get to the default page, change the default calories and macronutrients percentage depending on your body’s needs. You will be getting some suggestions here depending on the level of your carb diet level;

For a ketogenic diet, your carbohydrate:protein: fat ratio should be at 10:75;15

For a low carb diet, it should be 35:30:45

Zone diet requires at 40:30:30

Moderate diet ratio should be at 50:20:30

High carb diet should be 60:15:25

These percentages are what you will input into the calculator plus your body type recommended calories level. The calculator then gives you the grams worth of the macronutrients your food should contain per day and meal.

How do you determine what your body type is?

Also known as somatotype, body types are explained with the idea that the human bodies are basically in three forms; endomorphs, mesomorphs, and ectomorphs. The concept of body types was initially conceived in the 1940s by DDrW.H Sheldon. He believed that the body type influences some physiological and psychological features in a person.

Although some scientists have argued that there may be overlap in some people’s body types, you can still see some relativities in the features explained in each of the morphs.

Endomorphs:

These sets of people are said to have more comfortable and relaxed personalities and seem to be extroverted. They have massive digestive viscera, and soft roundness is relatively apparent all around their body. Endomorphs have larger bone structures and have more fat in their bodies. Their body metabolism is slow. Therefore, they accumulate fat faster compared to its loss.

 

Mesomorphs:

Probably the dynamic type, they are said to be active and assertive. Muscles are predominant with bone and connective tissues more around the body. Hence they have a hard, heavy, and rectangular outline. Their musculature can be described as athletic having an efficient metabolism as loss and weight gains moderated.

 

Ectomorphs:

They have smaller muscles relative to bone length. Ectomorphs potentially express anorexia or other possible eating disorders. Their metabolism rate is fatter. Hence they possess narrower shoulders and hips close to height. An introverted, sensitive personality can be identified due to their relative fragility predominant linearity.

However, body types are said to overlap. Hence you can identify yourself based on what you assume of your metabolism rate. If you digest food rather slowly, then you may be an endomorph; if it’s on an average level, you’re probably a mesomorph, and if your foods digest faster, you are most likely an ectomorph.

Another scientist suggested that the body typically has two, which are; pear and apple. A person can be said to be an apple if the person digests food slowly and gains weight in the belly part faster. You may assume to be pear if your belly is less fat and your food gets digested more quickly.

How to calculate macronutrients for your body type?

The basis of the calculation procedure is to convert the recommended calories percentage into grams. Whereas carbohydrates and protein have four calories per gram, there are nine calories in a gram of fat. Therefore the basic steps required to calculate the macronutrients in grams are:

Calculate the percentage of nutrients in calories

Then convert the nutrients let calories to nutrients let gram

The recommended macronutrients percentages for the three body types are as follows:

Endomorph:

An Endomorph should take carbohydrates, fat, and protein at 25%, 40%, 35%, respectively

Mesomorph:

A mesomorph’s macronutrients percentages should be 40%, 30%, 30%

Ectomorph:

It is recommended for ectomorph to take 55%, 20%, 25% of carbohydrates, fat, and protein, respectively.

Taking an instance of a Mesomorph feeding in a 2000 calories diet per day, the required grams for carbohydrates will be:

40% of 2000 = 800 calories

Then in grams will be;

(800÷4)= 200grams

Therefore, 200grams of carbohydrates is the recommended level for the current weight to be maintained.

Taking an instance of a Mesomorph feeding in a 2000 calories diet per day, the required grams for carbohydrates will be:

40% of 2000 = 800 calories

Then in grams will be;

(800÷4)= 200grams

Therefore, 200grams of carbohydrates is the recommended level for the current weight to be maintained.

You can choose to adjust the percentage rate depending on whether you want to slim down or fatten up. If you’re planning to achieve a slimmer shoulder, you should increase the percentage protein level and keep up with constant observation until the desired level is reached. However, if you want to gain weight, then you should look into increasing the carbohydrate level. Following the recommended percentage will help maintain your current status.

Conclusion

Each of the bodies with their nutrient requirements depends on whether you want to maintain, lose or gain weight. What you need to know while working on your diet is to determine your body type, mainly according to your rate of metabolism. You should note the required macronutrient level and convert them into grams per meal.

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