What are Macronutrients?
Macronutrients or macros are what makes up the caloric content of food. The three categories of macros are fats, carbohydrates, and protein. Getting the right amount of protein, fat, and carbs will determine whether you are building or losing muscle, and whether you are putting on or losing fat. We all have different fitness goals so it is important to track your macros according to what your goals are.
As we know, macros are what make the caloric content of food, but what does that mean exactly? Simply put, the total amount of calories depends on the total amount of each macronutrient. Let me explain..
When measuring a food or drink:
CARBS: 1 gram of carbohydrates = 4 calories
PROTEIN: 1 gram of protein = 4 calories
FAT: 1 gram of fat = 9 calories
As an example, let me compare two different foods to give you more insight. Let’s say I want a sweet snack and I have two different choices. One of them is a birthday cake flavored bar and the other is a Pop Tart. The protein bar has 23 grams of carbs, 7 grams of fat, and 22 grams of protein. The Pop Tart has 74 grams of carbs, 10 grams of fat, 4 grams of protein.
Protein Bar: 23g carb * 4 calories = 92 calories , 22g protein * 4 calories = 88 calories, 7g fat * 9 calories = 63 calories. 92 + 88 + 63 = 243 calories
Pop Tart: 74g carb * 4 calories = 296 calories, 4g protein * 4 calories = 16 calories, 10g fat * 9 calories = 90 calories. 296 + 16 + 90 = 402 calories
Based on those nutrients, what option would you choose? For me, the answer is simple. I would most definitely have the protein bar. I’m saving myself 160 calories without sacrificing anything really. Making one small food decision like this can lead to drastic changes in your diet so why cheat yourself?
Why is important to track your macros?
Our bodies use each one of these macronutrients differently for proper body function. In addition, our body also reacts differently. So not only do you see the end result, you feel it as well. Having a well-balanced macro diet plan will allow your body to get the most optimal performance and results. Sometimes we feel like we are eating “healthy” foods when in reality we really aren’t. Instead of focusing on “healthy” or “fatty” foods this diet focuses on consuming the most convenient foods and the proper portions for these foods. Counting your macros teaches you balance, convenience, portion control, and effective nutrition principles while giving you the most effective and optimal results.
What are the main functions of each macronutrient?
Protein
Protein is the most essential macronutrient and will help you to build muscle and help to prevent muscle loss. It is also the most satiating macro helping you to be able to stave off hunger and feel fuller longer.
Protein Sources- skinless chicken and turkey, extra lean ground beef, fish, beans, lentils, and nuts.
Carbs
We get our main source of energy from carbohydrates. Carbs are vital to physical activity and important for our mental health. There are two different kinds of carbs: simple and complex.
Simple Carbs- These are easily digested so they will provide us with some quick energy. Ex: table sugar, brown sugar, candy, soda, honey, fruit.
Complex Carbs- These are more nutritious than simple carbs, are higher in fiber, and take longer to digest to keep you fuller longer. Complex carbs also provide more sustained energy than simple carbs. Ex: whole grains, vegetables, oats.
Fats
Fats help to keep our hormone levels in balance and they are essential nutrients that our bodies need to live. Make sure that you are getting your fats from healthy sources and stay away from trans-fats, as these foods will not help you to reach your fitness goals.
Good sources for fats: avocado, nuts, coconut oil, and avocado oil.
We also need to obtain essential fatty acids from foods and supplements, as our bodies cannot produce these on their own. These EFA’s build specialized fats called omega-3 and omega-6 fatty acids to support the normal functioning of all tissues in our bodies. Ex: Fish oil, salmon, walnuts.
How to figure out your macros
Finding your macros depends on various factors. People have different fitness and health goals so there is no one-size-fits all approach. The first step involves you addressing a goal. Some people want to lose weight, some want to gain weight, and others just want general health. That is the beauty of this diet. Counting your macros can be used by anyone! Once you have a goal, the next step is finding your daily maintenance calories (the amount of calories your body currently needs to maintain the current weight) depending on your age, sex, and activity level. After the maintenance calories have been calculated, you will calculate the amount of calories needed on a daily basis week-by-week depending on your desired goal.
After we have that goal and we know the calories needed to hit that goal the next step involves dividing those calories into the most optimal and effective macronutrient ratios!
Most effective macronutrient ratios
Bodybuilding
· 50% Carb
· 30% Protein
· 20% Fat
General Health and Fitness
· 40% Carb
· 30% Protein
· 30% Fat
Fat Loss
· 45% Protein
· 35% Carb
· 20% Fat
The last and final step is applying that desired macronutrient ratio into our calculated caloric intake. Once that is completed, you now have a fully developed plan to reach your goals!
How to Count Macros
Counting your macros is so important! Counting your macros can seem confusing but it’s a lot simpler than what you think. One way to count your macros is by simply logging anything and everything you consume into a daily diet journal. This diet journal is called “My Fitness Pal” and can be downloaded onto your phone or computer. All you do is search for the particular food or drink you are consuming and look it up! This app has basically everything you can think of. Having trouble find it? Scan the barcode on the app and it finds it for you! How easy is that?
Another way is getting someone to do it for you. Certified Personal Trainers and Dietitians that have experience with macro counting will not only figure out everything for you, they will provide a whole drawn out plan that fits your goals. It is worth the investment! Certified professionals are there as resources, use them to your advantage! Moving forward you will have the knowledge to create your own diet for the rest of your life!
What you need to count your macros.
· Food scale- to weigh foods
· Measuring cups- to measure foods
· My Fitness Pal App- to track foods into your daily journal
· A clear vision on your diet goals
· How many calories need to be consumed based on height, weight, age, and activity level