Helping you to work out your Macros and buy the right Whey

Protein supplements are popular. Very popular. However a lot of guys take them without really considering where they fit into their overall diet and calorific intake.

They also just pick one an buy it – again without really considering the levels of fat and carbohydrates in it, as well as the protein.

So we decided to try and write a page to help you work it all out. Stick with us here, we’ve tried to make a complex process simple.

Supplementing with protein will not magically make you gain more muscle – but it will help you build muscle if you’re struggling to get your required protein intake from your diet alone.

But what is your required protein intake?

This is the question.

First we need to work out a few things. Namely, your calorific requirements. So … with that in mind, let’s look at your macros and explain more.

The Macronutrients

There are three macronutrients that you need to consider when managing your diet – protein, carbohydrates and fat. Getting the balance of these right is critical to the achievement of your goals.

The Granddaddy of research into energy from food, the Atwater system, tells us that the different macronutrients provide different levels of energy;

  • Every gram of protein and carbs provides you with 4 kcal
  • Every gram of fat you eat provides you with 9 kcal

Calculating Your Macros

To understand how much protein, fat and carbohydrate we need to consume, we first of all need to know our daily calorific requirement.

Weight loss or gain is determined by energy balance. Too many calories in, and not enough exercise burning it off results in weight gain. More calories being burned off than ingested? This is a calorific deficit and will result in weight loss.

There are a number of ways to figure out how many calories you should be eating in a day. A (very) rough and ready way to calculate daily calorific intake for someone who wants to lose weight would be to take their bodyweight in lbs and multiply it by 12.

We can do a lot better than that though. Use our calorie counter below to calculate exactly what your requirements are based on age, height, weight and exercise levels. This is known as your Basal Metabolic Rate.

You can also select your goal and we’ll calculate your macros for you. The ratios are based on the following macro breakdown;

High Carb for Body Building30%50%20%
Weight Maintenance & Energy35%40%25%
Low Carb for Fat Loss55%25%20%

If your goal is muscle building, we add 20% onto the total daily calorie requirement. If the goal is fat loss, we deduct 20%.

Finally, we’ll also convert the calories into grams for you to help you plan your diet.

[gravityform id=”4″ title=”false” description=”true” ajax=”true”]

Fill in the form above to generate the rest of the page, customized specifically for you.

Your Diet

Ok, so you’ve put all your vital statistics into the form above and calculated your daily weights for the three food groups.

Based on your answer above on your goals, we have generated a sample daily meal plan for you below. We’ve done it ourself but it’s typical of the type of nutrition plan you’d get from online workout guides.

As is the case for most of these guides, the calorie and macro numbers came from MyFitnessPal.

Where do The Protein Shakes Come In Then?

OK, so what have got so far?

We have;

  • Determined your BMR
  • Established your daily macro breakdown based on your goals
  • Created an example meal plan based on your goals (see further down the page for this).

Now we need to compare your requirement to the macros in the daily meal plan. What you might well find is that your calorie requirements are WAY different to the meal plan. Mealplans tend to be aimed at Mr/Mrs average, so if you are 225lbs, 6ft 4 and working as a mustang wrangler and then workign out hard 7 times a week you are going to be burning a lot more calories than any workout guide mealplan will be catering for.

So now we can find out where the meal plan is over/under what you need. This article is about Protein, so next we’ll look at how you tackle any protein shortfall with supplements and establish how the protein supplement fits into your overall protein intake requirement.

We’ve shown your results below, and matched them against a range of protein supplements to demonstrate that you should be picking a supplement that fits with your profile.

The statistics for the protein supplements shows the manufacturer’s recommended daily intake, not the amount per serving.

Your Macros
Totals from Mealplan
Over / Under

100% Grass-Fed Whey Protein Isolate

100% Grass-Fed Whey Protein IsolateBuy28g0.0g0.0g

100% Grass-Fed Whey Protein Concentrate

100% Grass-Fed Whey Protein ConcentrateBuy24g3g1.5g

Mass Gainer

Mass GainerBuy53g109g12g

Sample Meal Plan

This is based on the goals you set in the calculation form.

Muscle Building Meal Planner Example



1 blueberry muffin
100g Greek yogurt
Tbsp honey



1 medium banana



3 oz. grilled chicken breast
2 cups baby spinach
1/2 avocado
Whole wheat tortilla
Salsa sauce



30g roasted almonds (unsalted)


Evening Meal

6 oz Halibut
2 tbsp mustard cream sauce
100g brown rice
2 cups mixed vegetables of choice



1 cup lemon sorbet
3 cups popcorn light


Macro Breakdown


Weight Maintenance Meal Planner Example



1 whole wheat bagel
0.5 cup cottage cheese
1 medium orange



1 medium banana



6 slices turkey breast
2 slices whole wheat toast
1 cup shredded iceberg lettuce
1 sliced tomato



3 celery sticks
2 tbsp peanut butter


Evening Meal

6 oz. filet mignon
2 tbsp brandy peppercorn Sauce
100g boiled potatoes



4 tbsp hummus
100g carrot batons


Macro Breakdown


Fat Loss Meal Planner Example



2 poached eggs
12 oz. skimmed milk
1 medium grapefruit



0.5 cup of pistachio
1 apple



1 tin albacore tuna
3 cups salad greens



4 Rice crackers


Evening Meal

6 oz. Salmon
4 tbsp. Lemon & Dill Sauce
1 cup broccoli
1/2 cup brown rice



12 almonds


Macro Breakdown



You are still reading this – well done. It’s been a journey, and you’ve made it this far, hopefully you’ve learned a little on the way.

The conclusion to this article is that you can just guzzle down any old protein shakes and expect muscle to magically appear on you.

Or you can understand where supplements fit into the overall picture and use them as they are meant to be used – to supplement shortfalls in your diet.

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