# Getting started with macros

#### Gstyle24

##### Member
I'm brand new to the macros world. I've never calculated out my exact nutrition facts that I've consumed. So, I'm thinking of contacting a nutritionist to help put the meal plans together, and just help with ideas on recipes, etc.

If anyone has any advice on a good way to get started on it, or any articles to read on it, I'd love for you to share.

Also, I was just curious if anyone has had great results from just winging their diet, or is calculating the macros just the key?

#### The Solution

##### Legend
The best way to be efficient with anything you do is
1) Consistency
2) Doing what you adhere to best
3) Utilizing a meal frequency that suits your schedule

Some good starting information for you here:

Caloric Intake
• Mesomorphs – bodyweight x 15.
• Ectomorphs – bodyweight x 16-17.
• Endomorphs – bodyweight x 13-14.
So for our subject; 200 X 15 = 3000 kcals per day. This is the subject’s caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000 – 600 = 2400 kcals per day.

• Mesomorphs – eat every 2.5 – 3.5 hours.
• Ectomorphs – eat every 2 – 3 hours.
• Endomorphs – eat every 3.5 – 5 hours.
Protein Intake
• Mesomorphs – 1.2g/lb – 1.3g/lb.
• Ectomorphs – 1.4g/lb – 1.6g/lb.
• Endomorphs – 1.4g/lb – 1.5g/lb.*
Fat Intake:
• Mesomorphs – 17% – 23% of total calories.
• Ectomophs – 24%-28% of total calories.
• Endomorphs – 23%-28% of total calories
Carbs:
Rest

Protein Intake and Meal Spacing: