What are Macros?

Macros = Macronutrients

The big 3: 🥚Protein, 🍞carbohydrates, and 🥑fat.

My preferred method is tracking calories by counting macros (in grams). You see, it’s pretty much the same thing because each gram has a set amount of calories.

1g Protein = 4 calories
1g Carb = 4 calories
1g Fat = 9 calories

So if you consume your target macro goal, you will be at your overall calorie budget.

Protein: The Most Important Macro

Protein has been a buzz word for a while now, as it should be! It’s pretty important to get an adequate amount of protein. It is key to muscle function (NOT growth–you need a calorie surplus for that combined with training. Since that is not our goal, get it out of your mind that protein will make you gain/huge!). It also is very filling so concentrating on protein intake helps fight cravings and keeps you fuller longer.

Macro Math

GOAL: Fat Loss.

So I am going to shoot for 1g of Protein per lb of weight.

EXAMPLE: I am 167lbs, I should be getting 167 grams of protein daily. 167grams × 4 calories in each gram = 668 calories.

My calorie budget (BMR) is 1595 calories, for a calorie deficit. 1595- 668 = 927 calories to split up between carbs and fats consumption.

Ya with me?😜

How many Fats and Carbs?

It depends! Aggravating answer, I know. It depends mostly on personal preference.

If you choose to eat mostly 🥥fats🥥 with those remaining calories, that may put you in ketosis (a popular diet trend right now). You will be successful in a ketogenic diet ONLY IF YOU ARE IN A CALORIC DEFICIT📉. Point: still should track!

💡Remember, a gram of fat contains 9 calories, so you will be eating less food. It will be tastier, nonetheless. 🤤

I’ve, personally, found it hard to adhere to a ketogenic diet due to, well, Life. I love cereal, beans, chips, and stealing my kid’s Goldfish snacks. But, it has been easier to cut unnecessary carbs from my diet than just dolling out smaller portions. I also love butter and cheese, so I’m not a low-fat person either 😊 A nice balance is what I shoot for.

Macro Tracking = Flexible Dieting

This is why I 💚 flexible dieting. Still enjoying the foods I love. Not demonizing food groups or types. And also, not starving. All foods can be consumed IF IT FITS YOUR MACROS.

Need help calculating?