I have been counting macros for several months now but I too looked at this word with wonderment before that.
Macros are short for "macronutrients" and simply put, they are what are bodies need to create energy found in foods. They are things like "Fat", "Carbohydrates" and "Protein" which are much more familiar terms.
We've seen labels on food with things like "Low Fat, Low Carb, High Protein" and every combination with the word "Calorie".
Here are how they are related to one another:
Fat - provides 9 calories per gram
Carbs - provide 4 calories per gram
Fat - provides 4 calories per gram
So that's what they are. Not too complicated, right?
Why count them versus calories?
We know that if we want to LOSE weight, we must be in a Caloric deficit each day. This means that if say, your daily Calorie intake should be 1800, you should be below or at that daily to start seeing a change in weight (without taking exercise and other things into consideration).
The thing is, if you are trying to build muscle rather than just move the number on the scale, eating the wrong calories (despite their totals each day) can be hindering you from achieving those goals.
So how do you figure out where to start?
Step 1 - Identify your goals. What do you want to do? Build Muscle or Lose Fat? Many nutritionists recommend the following proportions (I'll link references at the end)
Lose Fat:
C 35%
F 20%
P 45%
Build Muscle:
C 35%
F 25%
P 40%
Step 2 - Use a calorie calculator to figure out what your daily caloric needs are. Here is free one to try:
Calorie Counter
Step 3 - Enter your result into a nutrient calculator to figure out your daily macro breakdown based on the ratios above that match up to your goals.
Macro Calculator
This will provide you with a total # of grams of each macro you should consume per day to achieve your goals.
Step 4 - Start tracking! Download an app like My Fitness Pal and start entering your meals.
It will be a pain at first but try to keep things simple. My recommendation is to start by eating at home and preparing your own foods so that you know exactly what and how much your portions are.
Little by little, as the end of each day comes around and you see how your macros stack up, you will quickly learn what you need to eat more or less of.
For me, I didn't realize how little protein I was taking in and what little awareness of what proper portions were I had. Especially with junk food! Ack!!
I will keep posting tips and tricks that find through other resources that I find helpful as well as great snacks and other easy meal prep ideas to help you through your journey.
You will be using #IIFYM (If it fits your macros) in no time and a total pro and reading those nutrition labels!
Let me know if you find this useful and if you have any questions!
Valerie
http://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition
https://www.popsugar.com/fitness/Macros-Weight-Loss-41078725
http://chapmanfitness.org/2016/10/21/macro-counting-101/
http://www.mensfitness.com/nutrition/what-to-eat/beginners-guide-counting-macros
Step 2 - Use a calorie calculator to figure out what your daily caloric needs are. Here is free one to try:
Calorie Counter
Step 3 - Enter your result into a nutrient calculator to figure out your daily macro breakdown based on the ratios above that match up to your goals.
Macro Calculator
This will provide you with a total # of grams of each macro you should consume per day to achieve your goals.
Step 4 - Start tracking! Download an app like My Fitness Pal and start entering your meals.
It will be a pain at first but try to keep things simple. My recommendation is to start by eating at home and preparing your own foods so that you know exactly what and how much your portions are.
Little by little, as the end of each day comes around and you see how your macros stack up, you will quickly learn what you need to eat more or less of.
For me, I didn't realize how little protein I was taking in and what little awareness of what proper portions were I had. Especially with junk food! Ack!!
I will keep posting tips and tricks that find through other resources that I find helpful as well as great snacks and other easy meal prep ideas to help you through your journey.
You will be using #IIFYM (If it fits your macros) in no time and a total pro and reading those nutrition labels!
Let me know if you find this useful and if you have any questions!
Valerie
http://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition
https://www.popsugar.com/fitness/Macros-Weight-Loss-41078725
http://chapmanfitness.org/2016/10/21/macro-counting-101/
http://www.mensfitness.com/nutrition/what-to-eat/beginners-guide-counting-macros
