Calculating your Macros

How To Calculate Your Macros

The first step in any nutrition plan starts with an understanding of total calories. In order to lose or gain muscle we must first start with total calories. Once we have an understanding of total calories we can move into micronutrients, hydration, exercise demands etc. Please direct any question our way. Questions, we love them!

MACRONUTRIENT BASICS:

Protein, Carbohydrates, Fats, and Alcohol. Each gram of a macronutrient contains a specific number of calories per gram. Protein- 4 calories per gram Carbohydrates- 4 calories per gram Fat- 9 calories per gram Alcohol- 7 calories per gram

The Science:

1. Eating 20g of protein is equal to 80 calories
2. Taking in 20g of carbohydrates is equal to 80 calories
3. Using 20g of fat is equal to 180 calories
4. Drinking 20g of alcohol is equal to 140 calories

Want to lose weight, feel more energized or gain muscle? Here's everything you need to know about macros. Eating healthy is more than just counting calories. To truly have a balanced diet, you have to have a variety of nutrients that give your body energy and help your digestive system work. The best way to keep tabs on what you're eating is, both to lose weight or just stay healthy, to track macronutrients. Doing that can help you reach your health and fitness goals faster than focusing on calories alone. Tracking macros over calories is helpful for so many reasons. This method of food logging can help you understand which types of food make you feel good or bad; which foods improve your athletic performance; and which foods help you focus or make you drag. Counting macros can also help you shift your current eating habits to healthier patterns for the long-term. You'll need to learn how to read a nutrition facts label for this approach, but the benefits far outweigh the time you'll spend grasping the concept of a macro diet.

Try our nutrition calculators: BMI Calculator, Ideal Body Weight Calculator, Daily Calorie Intake. Calories Burned Through Exercise

Carbohydrates
Carbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates like starchy vegetables and whole grains also promote digestive health because they're high in dietary fiber.

Protein
Protein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food. High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.

Fats
Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.

How many macros should I eat?
There's really no answer to this question: Every person is different, and as such, every person's preferable macronutrient intake will be different. However, the federal dietary recommendations suggest this macronutrient ratio: 1. 45 to 60 percent carbohydrate 2. 20 to 35 percent fats 3. Remainder from protein

The federal suggestion is based on the fact that carbs serve as the body's main fuel source, and are the easiest macronutrient for the body to convert from food into energy. The metabolic processes for fat and protein are much more complex and take longer, which wouldn't serve you well when you need quick energy.

The take-away.
Your macro ratio depends on your health and fitness goals, as well as how your body responds to particular foods. For example, many people thrive on a low-carb diet, but the thought of a low-carb diet for myself makes me shudder. I perform at my best when I eat about 50 percent carbohydrates. Similarly, you may do well on a high-protein diet, while someone else might experience digestive discomfort from consuming too much protein. Note that some people, especially those on the keto diet, count net carbs instead of total carbs. To get net carbs, subtract the grams of fiber from the total grams of carbs. Why count net carbs? Our bodies don't digest fiber, so it doesn't get absorbed by the small intestine and doesn't provide your body with any energy. In that sense, calories from fiber don't really count.

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