How to set macro target 

How to set your macros when tracking

Setting your macros is important when you have your calorie estimation. The most important macronutrient to focus on and consistently hit daily is your protein goal. So this is the first thing we set first

My recommendations are as follows

For woman

If you AREN’T doing any resistance training (weights in the gym) set your protein target as 1.5g of protein per every kilo you weigh

If you ARE doing resistance training, set your protein target as 1.8g of protein per every kilo you weigh

So for example, if you are a woman that weighs 70 kilos that isn’t doing resistance training, the calculations would be 70 (kilos) X 1.5 (grams of protein) = 105 grams protein daily target

If you are doing resistance training it would be 70 X 1.8 = 126 grams of protein daily target

In both cases, the amounts above will provide sufficient protein for your activity

For men

If you AREN’T doing resistance training, set your protein target as 2g of protein per every kilo you weigh

If you ARE doing resistance training, set your protein target as 2.2g of protein per every kilo you weigh

So for example, if you are a man that weighs 70 kilos that isn’t doing resistance training, the calculations would be 70 (kilos) X 2 (grams of protein) = 140 grams protein daily target

If you are doing resistance training it would be 70 X 2.2 = 154 grams of protein daily target

Try to hit your protein target daily

Once your protein target is set in the tracking app, you can then divide the remaining calories between the carbs and fats depending on your preference 

There’s a video HERE: https://ismaeelrazavi.com/essential-reading/how-to-track-calories-macros/ showing how to set your macros 

Summary

  • Try to hit your protein target daily
  • It doesn’t matter if some days you consume more than your daily target
  • The other calories divided between carbs and fats are personal preference
  • I like to eat more carbs on days I train as they are great for energy and higher fats on other days
  • As with anything, it will take time to get consistent with tracking your calories and macros but consistency will lead to progress 

Important note!

I’m currently working on a calculator that will set the macronutrient targets for you, when it’s ready I’ll update it in the academy!

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