“Counting macros” involves keeping track of the types of food and calories you need to meet certain macronutrient and calorie goals. This article offers a step-by-step guide for getting started.
Types of Macronutrients
There are different types of macronutrients, including the following:
● Carbohydrates: Carbohydrates include starches, fibers, and sugars. They are broken down into glucose which your body uses for instant energy or stored as glycogen in your liver.
● Proteins: Proteins are important for immune function, cell signaling, and building tissues, enzymes, and hormones.
● Fats: Fats provide nine calories per gram, and your body uses them for critical functions such as nutrient absorption and hormone production.
How to Count Them
You can use the following steps to get started:
Understand your Calorie Needs
You must determine the resting energy expenditure (REE) and non-resting energy expenditure (NREE). REE is the number of calories you burn, while NREE is the number of calories you burn during activities.
Adding REE and NREE gives you the total calories burned in a day. This is known as total daily energy expenditure (TDEE).
Choose your ideal macronutrient breakdown.
After understanding how many calories you burn daily, you can decide on your preferred macronutrient ratio. Typical recommendations are as follows:
● Carbs: 45% – 65% of total calories
● Proteins: 10% – 35% of total calories
● Fats: 20% – 35% of total calories.
Your ratio can be adjusted to meet specific objectives like blood sugar control.
Track Your Macros and Calorie Intake
“Tracking macros” means logging the foods you eat on a food journal or website. You can use nutrition apps like My Macros + or MyFitnessPal specifically for tracking macros.
Alternatively, you can hand-write macros into a journal and log your progress daily.
Counting Example
This is an example of calculating macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein, and 30% fat.
Carbs
● 4 calories per gram
● 40% of 2,000 calories = 800 calories of carbs per day
● Permitted total = 800/4 = 200 grams
Proteins
● 4 calories per gram
● 30% of 2,000 calories = 600 calories of protein per day
● Permitted total = 600/4 = 150 grams
Fats
● 9 calories per gram
● 30% of 2,000 calories = 600 calories of protein per day
● Permitted total = 600/9 = 67 grams
Conclusion
When you begin counting macros, it is easy to feel overwhelmed. However, following these steps can make the process easier and set you up for success.
