How to Count Macronutrients
Updated: Apr 19, 2021
Macronutrients are one of those topics that people instantly seem overwhelmed by. And, I get it- it is a lot of information. But, once you understand it, I promise it gets easier. Below is an article from one of my favorites, Dr. Josh Axe. I have posted many of his articles in the past and am a firm believer in his holistic and naturalistic approach to medicine. In the article, Rachael Link, MS, RD discusses the breakdown of caloric intake and macronutrient calculations. And, that information is 100% accurate. However, one thing that has simplified this for me is using an online macro's calculator. My favorite is precisionnutrition.comP and you can find the macro's calculator here. Just remember, this macro counter does not take into account every variable of your life, so try to follow it gently and listen to your bodies response. And, before you get overwhelmed with this article, remember this: the loseit! app that I told you to download will track your macro's for you. Seriously people. You need to download it.
Once we go over the basics of macronutrients, we will dig deeper into gut health, nutrient density, and intermittent fasting. Today, we are just educating ourselves on what macronutrients are. So, let's dig in!
February 1, 2020
Original article and page source can be found here.
While it may seem intimidating at first, counting macros is a common practice among dieters, bodybuilders and health-conscious consumers alike. Not only can it increase weight loss and enhance muscle growth, but it may also improve the overall quality of your diet and promote accountability.
Ready to figure out how many macros you need? Keep reading for everything you need to know about how to count macros and whether or not it can be an effective strategy to improve your diet.
What Are Macros?
The term “macros” refers to macronutrients, which are compounds that provide the body with energy. Macronutrients can be classified into three main groups: proteins, fats and carbs.
Compared to micronutrients (such as vitamins and minerals), we consume much larger amounts of macronutrients in the diet. These foods are found in a variety of sources, and a certain ratio is needed to promote health and optimize growth.
Similar to counting calories, many people follow a macros diet plan, which involves calculating and tracking the amount of protein, fat and carbs in your diet to increase weight loss, boost fat-burning, promote accountability or enhance muscle-building.
How to Count Macros
There are several different methods and strategies available for how to count macros. Here are a few simple steps that you can follow to get started.
1. Calculate Calorie Needs
Before determining your macronutrient needs, it’s important to figure out how many calories you should aim for each day. To do this, you should start by calculating your basal metabolic rate, which is the number of calories that your body needs to function, not including physical activity or exercise.
There are plenty of online calculators available that you can use to figure out your caloric needs. Alternatively, you can use the following equation to determine the number of calories that your body burns at rest:
Men: 66.47 + (6.24 x weight in pounds) + (12.7 x height in inches) − (6.755 × age in years)
Women: 655.1 + (4.35 × weight in pounds) + (4.7 x height in inches) − (4.7 × age in years)
Next, you should multiply this number by an activity factor, which accounts for how active you are each day.
Sedentary: x 1.2 (very limited exercise)
Lightly active: x 1.375 (light exercise three days or fewer per week)
Moderately active: x 1.55 (moderate exercise most days each week)
Very active: x 1.725 (hard exercise daily)
Extra active: x 1.9 (intense exercise twice per day)
The final number provides an estimation of how many calories you burn per day on average, including exercise and physical activity.
If you hope to maintain your weight, this is the number of calories you should aim to consume from food sources each day. If you’re looking to lose or gain weight, you can add or subtract calories from this number to help reach your goals.
As a general rule of thumb, consuming 500 calories per day over/under your needs will lead to around one pound of weight loss/gain per week.
2. Determine Macronutrient Requirements
Now that you’ve figured out how many calories you need per day, you may be wondering: What should my macros be? This can vary quite a bit depending on your goals, but it’s generally recommended to aim for around 45 percent to 65 percent of total daily calories from carbohydrates, 20 percent to 35 percent of calories from fat and 10 percent to 35 percent of calories from protein.
However, these guidelines may be different for specific diet patterns, including low-carb or ketogenic diets. Your macros for keto, for example, may be closer to around 75 percent of total daily calories from fat with 20 percent and 5 percent from protein and carbs, respectively.
To calculate the number of grams of protein, fat or carbs that you should consume daily, first multiple the number of calories that you need by the percentage required for each macronutrient. For example, if you are aiming for 2,000 calories daily with 20 percent from protein, you need about 400 calories from protein each day.
Next, divide the number of calories by the number of calories per gram for each macronutrient. Protein and carbohydrates contain four calories per gram, while fat contains nine. Therefore, if you need around 400 calories from protein per day, this translates to about 100 grams daily.
3. Start Tracking Intake
Once you’ve figured out how many grams of protein, fat and carbs that you need daily, it’s time to start tracking your intake. Find a macros calculator or macros app that works for you, or pull out a pen and paper and keep track in your own food journal.
Be sure to read the ingredients label of your favorite foods carefully so you can accurately estimate the proper portion sizes.
Using a digital food scale is another option to ensure that you track your nutrient intake correctly. This can be especially useful when measuring macros for bodybuilding or tracking keto macros, as it help you determine your intake more precisely.
Counting macros may be linked to several impressive health benefits. Here are a few of the top reasons you may want to consider breaking out the calculator and tracking your macronutrient intake.
1. Increases Weight Loss
Tracking macros for weight loss can be an incredibly effective strategy. Not only can it help make you more aware of what foods are in your diet (and which nutrients they provide), but it can also make it easier to adjust your intake to increase weight loss.
High-protein diets, for example, have been shown to reduce body weight, appetite and caloric intake. Upping your protein consumption may also decrease levels of ghrelin, the hormone that is responsible for stimulating feelings of hunger.
Similarly, adhering to the recommended keto diet macros can switch your body into ketosis, a metabolic state that forces your cells to start burning fat for fuel instead of sugar to promote weight loss.
2. Supports Muscle Growth
Monitoring macros for bodybuilding is a common strategy among those looking to enhance muscle growth and strength. This is because certain nutrients play a key role in tissue repair and muscle-building, including protein.
In fact, some research shows that protein supplementation can increase muscle mass and improve performance when paired with resistance training.
Along with switching up their caloric consumption, many bodybuilders also count macros for cutting to help decrease body fat, increase lean muscle tissue and improve overall body composition.
3. Improves Overall Diet Quality
Diets often focus solely on calorie consumption without taking nutritional value into consideration. However, when counting macros, picking nutrient-dense whole foods can make it much easier to meet your daily allotment for protein, fat and carbs.
Enjoying a variety of healthy ingredients as part of a balanced diet can improve the quality of your diet and ensure that you get the vitamins and minerals that your body needs.
4. Promotes Accountability
Counting your macros is an excellent way to help hold yourself accountable for the foods that you eat. For those who struggle with frequent snacking or grazing throughout the day, keeping track of everything you eat can make it easier to stick to your goals and become more aware of what you actually ea. Food Sources.
Whether you’re looking to lose weight, build muscle or boost fat-burning, filling your diet with healthy macros is crucial when it comes to meeting your goals. Many whole foods also provide a healthy mix of several macronutrients, offering a good amount of carbs, protein and healthy fats in each serving.
Here are a few of the best food sources for each macronutrient.
Meat: beef, lamb, goat, bison
Poultry: chicken, turkey, duck, goose
Seafood: salmon, mackerel, tuna, anchovies, sardines
Eggs: egg whites and egg yolks
Legumes: beans, lentils, chickpeas, peas
Dairy Products: milk, cheese, yogurt
Other: tempeh, natto, nutritional yeast
Nuts: almonds, walnuts, pistachios, macadamia nuts
Seeds: chia seeds, hemp seeds, flax seeds, pumpkin seeds
Cooking Oils: olive oil, coconut oil, avocado oil, grass-fed butter
Other: avocados, dark chocolate, fatty fish
Fruits: apples, bananas, oranges, peaches, plums, berries
Vegetables: bell peppers, tomatoes, zucchini, cauliflower, carrots
Root Vegetables: sweet potatoes, potatoes, yams, taro
Whole Grains: quinoa, couscous, rice, oats, barley, buckwheat
Risks and Side Effects
Although counting macros can definitely be useful, there are some downsides and risks to consider as well. For instance, while it can improve the overall quality of your diet, it’s important to keep in mind that even junk foods can fit into your daily allotment for macronutrients. Minimizing your intake of processed foods and prioritizing healthy, nutrient-dense foods instead is absolutely essential to optimizing your diet and your health.
Counting macros can also be more time-consuming and less flexible than other eating patterns. Depending on how strict you are with your diet, it may require you to meticulously track and measure your food, which could potentially interfere with certain social situations.
Furthermore, although tracking macros for weight loss for females and males can be effective, it may also contribute to unhealthy eating habits, especially among those with a history of disordered eating.
Because many also stick to “go-to” items and ingredients that are easier to track, it can also decrease the diversity of foods in the diet, which could potentially lead to decreased nutrient intake."
I could not have said it any better. This is all very helpful information that you will be able to apply to your diet. And, don't forget, with every change you chose to make to your diet, the key is listening to your bodies response. Ask yourself how you feel frequently, especially after a meal. Focus on finding out what works best for you, and once you find it, don't stop. When you wake up every morning full of energy, are losing, gaining, or maintaining weight in accordance with your wishes, and you feel amazing- that is when you have found the perfect, fully customized diet that is just for you. Don't get overwhelmed. You got this!
until next time, stay healthy, my friends.