Calculating your Macronutrients to maintain muscle mass and reduce fat, how do you do this? let me explain below,
First off you need to find how many calories you need for you to maintain your current weight, now you could have a very low physical activity or you could be training every single day, so what we need to do is multiply your current bodyweight in lbs first off by 14 then do the same sum again but by 17, e.g. 200lb man would do the sum of 200x14=2800 then 200x17=3400, his maintenance lays between 2800-3400 dependant on his physical activity so if you have time you'd need to do a little self experiment and adjust calories according, the more physical activity you do the higher the calories will need to to maintain your current weight.
Now as your aware this is to maintain muscle mass whilst burning fat and we want to do this as healthy as possible, so we are aiming for a loss of roughly 1lb a week in terms of physical bodyweight but i would advise you focus on how you feel and look in the mirror also, so to do this we are going to create a caloric deficit of 500 calories and how we do this is simple, we are going to take 500 from our previous calculation of our maintenance calories. so for our 200lb guy we have seen that his maintenance is between 2800-3400 calories, for arguments sake we are going to say he works in a office but makes the gym 5 times a week, and does weight training and cardio where he can, we consider this guy reasonable active and his maintenance calories are around 3200, so we deduct the 500 from 3200 leaving us with 2700 calories giving us a 1lb a week in weight/fat loss.
So we have worked out our maintenance calories and our deficit now on to the macronutrients calculation of each Protein, Carbohydrates and Fats, both for Protein and Carbohydrates each gram (g) will = 4 calories whilst Fats each gram (g) will = 9 calories. So for Protein, we are looking for 1.1 -1.4g for every pound (lb) of bodyweight, rule of thumb is the leaner you are the more Protein you should use per (lb) so for our 200lb guy he isan average guy so we will give him 1.2g per lb, 200x1.2= 240, so his total will be 240g protein a day, to work out how many calories that is we multiply that figure by 4 as thats how many calories are found per gram of protein, so 240x4=960 calories.
Next we move onto Fats, we are looking at the range of 15-25% of your total caloric intake so for our 200lb subject we would take the figure we calculated with includes his deficit, so 15% of 2700 = 405 and 25% of 2700 = 675, we divide both figures by 9 as thats how many calories are in a gram of fat with leaves us with a range of 45g and 75.g for this example we are going to go bang in the middle with 60g of fat, so we can adjust the fat either way depending of personal gym performance, so to work out how many calories that is we then multiply our 60 by 9, which leaves us with 540 calories.
This leaves us with Carbohydrates, which really is the easiest, we simply fill in the gap left from how many calories we have already used up from both Protein and Fats, so on our 200lb male subject his caloric deficit was 2700 - 960 calories from protein also - the 540 calories from Fats which leaves us with 1200 calories, we then divide that figure by 4 due to thats how many calories per gram of carbohydrates, this leaves us with 300g.
So for our 200lb subject to lose 1lb of body fat a week whilst maintaining as much muscle as possible he will need to be in a 500 calorie deficit from his 3200 maintenance calories, this leaves him with 2700 calories per day, his macronutrient intake per day will be Protein: 240g Carbohydrates: 300g Fats: 60g
For an added extra we will look at fibre, male fibre intake per day for males needs to sit around 25g and for females 20g, we should be looking at using no more than 20% of your carbohydrate intake to achieve this figure, this should really be your maximum, so for our 200lb male subject his carbohydrate macronutrients was 300g so 20% of 300 is 60, so a solid base of fibre for our male subject would be between 25-60g
so there you have it you can now work out your own personal macronutrients and can use this method going forward, be sure to share this article to help someone else who could be struggling to with their cut.