If you've ever looked into dieting or weight loss, you've probably heard about Calorie or Macro counting. Counting solely calories can be efficient if your only goal is to just lose some pounds especially if you're near to the overweight side and need somewhere to start. Macro counting is essentially the gram counting of the macronutrients your body needs to function properly.
Macros are normally broken down into three main groups Protein, Carbohydrates (Carbs), and Fats each nutrient has a certain number of calories per-gram it's worth. Protein and Carbs are both worth 4 calories per gram and fat is worth 9 calories a gram. Understanding the importance of them are relevant as to why you should count. Carbohydrates are the biggest source of energy your body uses, protein helps with muscle growth, and fats are good for insulation of nerves and many other things. Whether you're wanting to build muscle, maintain your weight, prep for a show, cutting your weight, or whatever it may be counting calories and macronutrients are all dependent on your body type and goals.
Now let's get to counting:
Splitting the three macro groups up into percentages is the easiest way to keep track: For example, an average 2,000 calorie diet should consist of 40-60% Carbs, 35-45% Protein, and 10-25% of fat.
So, 40% of carbs looks like this:
- 2,000 (total calories ate) X 0.4 (percentage of daily carbs needed) = 800 (Total Calories of carbs needed for your day)
- 800 (total calories of carbs) / 4 (calories per gram of carb) = 200 (Total Grams aka "macros" of carbs needed for your day)
35% of Protein consist of:
- 2,000 X .35 = 700 Total Calories
- 700 / 4 (because carbs and protein are the same amounts per gram) = 175 Grams Protein
Lastly, 25% of Fats requires:
- 2,000 X .25 = 500 Total Calories
- 500 / 9 (because fats are worth nine calories per gram) = 55.6 Grams Fat
This results in a daily account of a 2,000 Calorie diet to consist of 200g Carb, 175g Protein, and 55.6g Fat. Not everyone requires the same amount of macronutrients depending on what their goals are. The above example is a good standard for those just starting to understand how to count as 2,000 calories are the recommended daily allowance.
The goals I have for myself are to gain muscle while leaning out so my macros look differently, also take into account I am a naturally small build at only 5'3 and normally never weight over 120.
Since my current goals are to gain muscle and lean out, I follow a 40% Carb, 40% protein, and 20% fat and eat 1,600 calories.
This results in 160g carb, 160g protein, and 35.5g fat for my current tracking.
I like to keep my protein equal to my carbs to promote leanness and muscle restoration.
My macros don't always look like this and I don't always keep track of them but I generally have a good idea of what I eat day-to-day when I am not counting. I think it's important to have a generalized understanding/idea of what you're putting into your body daily and track when your working to hit hard goals/changes!
Lastly, if you're looking for a good place to keep track of them I suggest using "MyFitnessPal" or the "FitGenie" apps found in the app store. They make count very easy and accessible!
Check out my website if you have any questions or looking for somewhere to start your fitness journey!
