Calculating YOUR Macros

For a Nutrition Program to be Effective, it’s Results must be:

  • Observable
  • Measurable
  • Repeatable

Observable – You must be able to see the results.
Measurable – You must be able to objectively measure them.
Repeatable – You must be able to consistently achieve the same results with the same methods.

Nutrition is no thumb suck, it’s a science.

Unless the numbers you use have been properly quantified and are based on your unique goals and needs, you are unlikely to get to where you want to be and more importantly you won’t know where you went wrong.

The “KMacro” Road Map

In a previous article we talked about what your macro requirements are based on – lean body mass (LBM) and your activity factor. But just what are the numbers to look for and how do you get to them?


You calculate your LBM by determining your body weight and body fat percentage. Once you have your body fat percentage you can calculate that amount in weight (kg or lbs). Subtract that amount from your body fat to get your LBM, which is everything in your body that isn’t fat.

LBM = (body weight – body fat (kg or lbs)

Activity Factor

The higher your activity levels the more calories you are expending and the more regeneration your LBM needs. Therefore, the more food you’ll need.

Activity Level Activity Factor
Sedentary 0.5
Light activity e.g. walking 0.6
Moderate (30 minutes, vigorous, 3 days/week) 0.7
Active (60 minutes, vigorous, 5 days/week) 0.8
Very Active

(2 x 60 minute vigorous sessions, 5 days/week)

Professional Athlete (full-time sports) 1.0

Protein Requirements

Now that you have your LBM and activity factor, we begin calculating your macros with protein. Proteins are the basis for all life. It is more plentiful in the body than any substance asides from water. Your daily protein requirement is simply a product of your LBM and activity factor.

                                                Protein Need = LBM x Activity Factor

Carbs and Fat

Once you have your daily protein amount, calculating how your carb and fat amounts is a hop, skip and jump away. We want to begin with obtaining 40% of our caloric intake from carbs, 30% from protein and 30% from fats. With a bit of maths you’ll have your daily macros, what we call “KMacros.”

KitchnBox KMacros

The best part about KitchnBox and KMacros is that all the work is done for you. You simply plug in your body weight, body fat percentage and activity factor, and it tells you exactly how much of everything you need to be eating, for YOUR body and needs!

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