Mathematics and Macros

Mathematics and Macros 


Whether you participate in fitness classes, run recreationally or are training for an Ironman, your diet is vital to optimum performance.The number one thing to remember when working with diet: Everyone is different. It’s going to take some experimentation to figure out the ideal plan. What works for you may not work for your training buddies, even if they are similar in anatomy. Share advice and tips, but remember your goals are unique and so are you. A good diet should reflect your individuality. 


No one likes doing math…unfortunately, it’s necessary in determining a successful nutrition plan. First, figure out your current weight. Second, grab a calculator and a notepad. We’re going to cover carbohydrates, protein, and fat intake based on your weight (in kgs) and give you some goals to hit. 

Keep in mind, longer training sessions require higher carbohydrate, protein, and fat intake. 


Carbohydrates: Your body’s #1 source of energy. Carbohydrates come in simple (fruit, dairy, candy) and complex (whole grains and starchy veggies) forms. 

Endurance athletes: 2.3-5.5 grams per kg, based on training load. 

Example: 150 pound (68.2 kg) athlete should consume 156.8 - 375.1 grams of carbohydrates daily. 

Active adults: Follow the same guidelines. Carbohydrate intake may not be as significant as endurance athletes, so start on the lower end of the scale, and increase as needed based on energy level and/or on rigorous training days. 


Protein: Key for muscle growth and repair, protein is available in animal and plant based sources. 

Endurance athletes: .5-2.2 grams per kg, based on training load. 

Example: 150 pound (68.2 kg) athlete should consume 34.1 - 150 grams of protein daily 

Active adults: Follow the same guidelines. 


Fats: Fats come in saturated and unsaturated forms, and are important for absorbing nutrients. Fats are also a back up source of fuel for the body. 

Endurance athletes: .5-.8 grams per kg

Example: 150 pound (68.2 kg) athlete should consume 34.1 - 54.5 grams of fat daily 

Active adults: Follow the same guidelines.


It may be a pain in the butt, but track your intake for a day and see how you line up with these recommendations. Analyze your results, do you need more protein for better recovery? More carbohydrates when you’re feeling sluggish? Follow your gut, literally, as far as what feels good and helps you perform in workouts best. Remember that adjustments will most certainly need to be made as you increase/decrease your training and load intensity. 


For more information and guidance, seek support from a dietician or nutritionist. 


- Becca DeVries