This article explains the basics about macronutrients and the benefits of counting macros and provides a step-by-step guide on how to get started.

Please remember to check with a doctor in addition to using the app and before making medical decisions.

Expertise

For the recipes as well as the conception of the meal plans, Azeoo calls upon qualified dieticians who are specialists in the field of nutrition.

Whether you are young or not so young, sporty or sedentary, whether you want to lose weight or adapt your diet to your physical activity, we can meet your expectations and be able to assist you.

Food databases

Our application is based on different bases:

  • USDA database (macronutrients calculation)

  • CIQUAL database (macronutrients calculation)

  • Open Food Fact database (products identified with barcodes)

By recording the foods you eat, you can ensure that you are following the nutritional plan, you or your trainer have assigned, allowing you to fuel your workouts or guarantee your weight management goals !

What are macronutrients?

Macronutrients are dietary components that give us energy—the body uses them in relatively large amounts, says Rahaf Al Bochi, RDN, LD, a spokesperson for the Academy of Nutrition and Dietetics and founder of Olive Tree Nutrition. It encompass three categories: carbohydrates, proteins, and fats.

Each type provides a certain amount of energy per gram, expressed in calories.

Carbonhydrates : every gram contains 4 calories.

Proteins : every gram contains 4 calories

Fats : every gram contains 9 calories

How do you count macros ?

Determine your daily calorie requirement

That depends on your age, size, and physical activity level.

Estimate your basal metabolic rate

Basal metabolic rate (BMR) is a reflection of how many calories per day your body needs to function based on height, weight, age, and sex. This formula was developed in 1966 by Black and his colleagues. It's the one recommended by the French Association of Dietitians Nutritionists (AFDN) for the clinical practice of the dietitian.

To get a general sense of your BMR, plug your info into one of the more recent formula of Black et al. below, then round your answer to the nearest whole number :

  1. Women : Kcal = [0.963 x Weight (kg)^0.48 x Height (m)^0.50 x Age(years)^-0.13] x (1000/4.1855)

  2. Men : Kcal = [1.083 x Weight (kg)^0.48 x Height(m)^0.50 x Age(years)^-0.13] x (1000/4.1855)

Multiply for your activity level

Next, you’ll want to think about how active you are on a daily basis to find your non-resting energy expenditure (NREE)—the calories you burn through movement. To do so, multiply your BMR from step 1 by the number below that best corresponds with your activity level in an average week. Again, round your answer to the nearest whole number.

  • Sedentary (little to no exercise): BMR x 1.2

  • Lightly active (light exercise one to three days per week): BMR x 1.375

  • Moderately active (moderate exercise three to five days per week): BMR x 1.55

  • Very active (intense exercise six to seven days per week): BMR x 1.725

Your answer is an estimate of your TDEE—the number of calories your body uses in a typical day.

Example calculation

After recording general information (age, sex...) and measurements (especially weight and height), the software automatically calculates the basal metabolic rate using the formula of Black et al.

Here’s how the formula would look for a moderately active 35-year-old woman who weighs 150 lbs (68 kg) and is 5’7” (170 cm) tall.

  • Estimated BMR :

BMR = [0.963× 68^0.48 × 1.7^0.50 × 35^-0.13 ] x (1 000/4.1855) = 1,611 calories

  • Estimated TDEE based on activity level :

TDEE = 1,611 calories x 1.55 = 2,497 calories

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