Intro To Macros

Introduction to Macros

By: Sarah Mai

Contents:

• What are Macronutrients

• Tracking your Intake

• Counting Example

• How to meet your needs

• MACRO CHEAT SHEET

What Are Macronutrients?

In order to successfully count macronutrients, it’s important to know what they are and why some people need different macronutrient ratios than others.

Carbohydrates

Carbohydrates include sugars, starches and fibers.

Most types of carbs get broken down into glucose, or blood sugar, which your body uses for immediate energy or stored as glycogen — the storage form of glucose — in your liver and muscles.

Carbs provide 4 calories per gram and typically make up the largest portion of people’s calorie intake.

Carb intake is among the most hotly debated of all macronutrient recommendations, but major health organizations suggest consuming 45–65% of your daily calories from carbs.

Carbohydrates are found in foods like grains, starchy vegetables, beans, dairy products and fruits.

Fats

Fats have the most calories of all macronutrients, providing 9 calories per gram.

Your body needs fat for energy and critical functions, such as hormone production, nutrient absorption and body temperature maintenance.

Though typical macronutrient recommendations for fats range from 20–35% of total calories, many people find success following a diet higher in fat.

Fats are found in foods like oils, butter, avocado, nuts, meat and fatty fish.

Proteins

Like carbs, proteins provide 4 calories per gram.

Proteins are vital for processes like cell signaling, immune function and the building of tissues, hormones and enzymes.

It’s recommended that proteins comprise 10–35% of your total calorie intake.

Examples of protein-rich foods include eggs, poultry, fish, tofu and lentils.

Summary The three macronutrients to keep track of are carbohydrates, fats and proteins. Macronutrient recommendations vary depending on many factors.

Tracking your Intake

The term “tracking macros” simply means logging the foods you eat on a website, app or food journal.

The most convenient way to track macros may be through an app like MyFitnessPal.

This app is user-friendly and specifically designed to simplify tracking macros.

In addition, a digital food scale may help you track your macros — though it isn’t necessary. If you invest in one, weigh each food item you eat before logging it into your app of choice.

Several apps feature a barcode scanner that automatically inputs a serving of a scanned food into your macro log.

You can also hand-write macros into a physical journal. The method depends on your individual preference.

Keep in mind that it’s not necessary to hit your macro targets exactly. You can still meet your goals even if you go a few grams over or under each day.

Counting Example

Here’s an example of how to calculate 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

• Total grams of carbs allowed per day = 800/4 = 200 grams

Proteins:

• 4 calories per gram

• 30% of 2,000 calories = 600 calories of protein per day

• Total grams of protein allowed per day = 600/4 = 150 grams

Fats:

• 9 calories per gram

• 30% of 2,000 calories = 600 calories of protein per day

• Total grams of fat allowed per day = 600/9 = 67 grams

In this scenario, your ideal daily intake would be 200 grams of carbs, 150 grams of protein and 67 grams of fat.

Summary To count macros, determine your calorie and macronutrient needs, then log macros into an app or food journal.

How to Meet Your Needs

Depending on macronutrient ranges, those counting macros may need to add or reduce foods rich in carbohydrates, fats or proteins.

For example, someone transitioning to a macronutrient range of 40% carbs, 35% fat and 25% protein may need to replace some of their carbs with sources of healthy fats and protein.

The following are examples of healthy foods for each macronutrient.

Some foods are high in more than one macronutrient and can fulfill different macro needs.

MACRO CHEAT SHEET:

Carbs

• Grains, including oats, brown rice and quinoa

• Whole-wheat pasta

• Whole-grain bread

• Starchy vegetables, such as potatoes, sweet potatoes and winter squash

• Fruits like berries, bananas, pineapple and apples

• Beans, lentils and peas

• Broccoli

• Zucchini

• Yogurt

Proteins

• Egg whites

• Meats

• Poultry

• Fish

• Shellfish

• Tofu

• Milk and yogurt

• Protein powders

Fats

• Egg yolks

• Olive and avocado oils

• Butter

• Nuts and nut butters

• Coconut oil and coconut flakes

• Avocado

• Full-fat milk and yogurt

• Full-fat cheese

• Flaxseeds and chia seeds

• Fatty fish like salmon and sardines
  

Summary When trying to reach specific macronutrient goals, focus on foods rich in the macronutrients you need to consume the most.

The Bottom Line

When first counting macros, it’s easy to feel overwhelmed.

However, following the steps above can streamline the process and set you up for success.

The most important steps in counting macros are setting a calorie goal and macronutrient range for carbs, protein and fat that works best for you.

Log your food intake consistently and aim to stay within your macros by eating a diet rich in fresh produce, healthy fats, complex carbs and protein sources.

Before you know it, counting macros will feel natural.