Calculating Needed MACROs impt*

Revamped Blog so gotta re-Post again.

Well i'm going to talk about what from what i know about this topic. First and foremost we all know that what you eat makes your body like it is. Your diet is the most important foundation to building an awesome physique. Even though you train everyday 2hrs daily and lifting heavy , in the end if your diet is shit , you aint gonna get those gains .

Okay enough crap talk lets get down to business. We all know that we need calories/ Macro to sustain , put on or to lose weight depending on what you want you twitch your calories and Macro. Okay firstly what is Macro : " it means to track the number of grams of protein , carbs , fats you consume on a particular day ". So how do we check how much calories we need just to maintain to just to survive :

Take for example Subject A:

He weights 123 pounds has a Body Fat Percentage of 6%

First we need to find his Total lean muscle weight 

WE take 123pounds x 0.06(fat) = 7.38

123pounds - 7.38 = 115.6pounds

After that we take 115.6pounds x 10 = 1156 calories( Just to survive w/o doing anything)

Okay next is to choose how many times/active you are in a week information below:

BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)
BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)
BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)
BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)
BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)
(credits bodybuilding.com)
Okay lets say Subject A does moderate exercise 3-5days per week ,
WE take BMR(1156) x 1.55 = 1791.8 Calories
This is just to maintain his current weight. 
Lets say he wants to put on size so 1791.8 + 300 calories = 2091.8 Calories
I would suggest tweaking around 300-400 calories at most because sometimes too much isn't always good.
Likewise for losing weight just take 1791.8 - 300/400 calories.
Next for the Macro heres the breakdown:
First for putting on size (2091.8Calories)
Protein + Carbs + Fats = 100%
So ratio would be :
40 : 45 : 15
Still assuming subject A wants to put on size so its 2091.8 Calories right.
2091.8 x 0.4 = 836.72 calories from protein
We know that protein is 1 gram protein = 4 calories so we take
To get in grams = 836.72/4 =209 grams protein
For Carbs 
0.45 x 2091.8 = 941.31 calories
Likewise 1 gram carb = 4 calories
941.31/4 =235 grams of carbs
Lastly Fats: 
There 2 ways to count it either doing the same as the above or just subtracting from protein and carbs to get calories for fats:
2091.8(Total)-941.31(carbs)-836.72(protein)
= 313.77(fats) calories
For fats it is 1 gram of fat = 9 calories so we take:
313.77/9 =34.8 grams of fat
SO subject A has to have at 2091.8 Calories and a Macro of 209g Protein , 235 g Carbs and 34.8 g Fats
to be able to grow in size
For losing weight it is just the opposite 
The Ratio for Losing should be 
48 : 32 : 20!
Although this is not 100% accurate because there are always different factor that might affect like for example the kind of lifestyle you have each week varies. So this is a guideline you can follow ! Do comment if there is anything you wish to clarify or find it inappropriate. Cheers have a good one guys!