When it comes to calculating macros, it's all about science.
Let's break it all down from the very beginning...
What Are Macronutrients?
Macronutrients, or "macros" for short, are the three main nutrient groups that provide us with energy: carbohydrates, proteins, and fats. Here’s a quick breakdown of each:
Carbohydrates: Your body’s main source of energy; found in foods like grains, fruits, and vegetables.
Proteins: Important for muscle building and repair; found in meats, dairy, beans, and nuts.
Fats: Vital for absorbing vitamins, maintaining hormonal balance, and cell function; found in oils, avocados, nuts, and fatty fish.
Why Count Macros?
Counting macros can help you:
Reach specific health or fitness goals: For example, a bodybuilder may want to consume more protein for muscle growth, while someone trying to lose weight might focus on reducing carbs or fats.
Balance your diet: You’ll become more aware of the types of foods you’re eating and can adjust your intake to better suit your goals.
Maintain energy levels: By optimizing your macro intake, you can avoid energy slumps and feel more balanced throughout the day.
How to Calculate Macros:
Step 1: Know Your Calorie Needs
First, you need to know how many calories you should be eating each day. This depends on your age, gender, weight, height, and how active you are. Online calculators such as https://www.niddk.nih.gov/bwp will give you a rough estimate of your daily calorie needs.
Step 2: Choose Your Macro Ratios
Once you know how many calories you need, decide how you want to split them up into carbs, protein, and fats. Here are some general guidelines:
Carbs: Aim for 45-65% of your daily calories from carbs if you want to fuel your energy needs.
Proteins: Shoot for 10-35% of your daily calories from protein for muscle repair and growth.
Fats: Keep fats to around 20-35% of your daily calories for hormone function and overall health.
These percentages will vary depending on your specific goals, so get with a coach if you're unsure!
Step 3: Calculate Your Grams
Here's the fun part - Math! (jk)
Carbs: Multiply your total daily calories by the percentage you want from carbs (as a decimal). For example, if you want 50% carbs and you need 2,000 calories a day, you would calculate 2,000 x 0.50 = 1,000 calories from carbs. Next, divide the calories from carbs by 4 to get the grams. So, 1,000 / 4 = 250 grams of carbs per day.
Proteins: Do the same for protein: Multiply your daily calories by the percentage you want from protein. Then divide the calories from protein by 4 to get the grams.
Fats: For fats, multiply your daily calories by the percentage you want from fats. Then divide the calories from fats by 9 (because fats have more calories per gram) to get the grams.
Step 4: Track and Adjust
Now that you know how many grams of each macro you should be eating, you can start tracking what you eat using a food diary or a nutrition app. Keep an eye on your daily intake and adjust your meals as needed to hit your macro goals.
I hope this helps take away some of the mystery about macros and how to track them.
Happy Macro-ing!