Counting macros can show you which combinations of foods make you feel better and give your best, and you can help convert your eating habits to healthier ones in the long run.
What are macronutrients?
Macronutrients are molecules that we need in large quantities, or the most important nutrients we need to survive. Micronutrients, on the other hand, are substances that are needed in much smaller quantities, such as vitamins, minerals, and electrolytes.
The three macronutrients are carbohydrates, proteins and fats. In spite of dieting, you all need three: turning off a macronutrient is a risk to nutrient deficiency and disease.
Carbohydrates give you fast energy. When you eat carbohydrates, your body converts them into glucose (sugar) and either uses this sugar immediately or stores it as glycogen for later use, often during exercise and between meals.
Complex carbohydrates – such as starchy vegetables and whole grains – also promote digestive health because they are high in fiber.
Protein helps with growth, injury, muscle building, and defense against infections, just to name a few. Proteins consist 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. That means that your body can not produce it alone and you need to get it out of the food.
High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick to a herbal diet, some starches, vegetables and beans are also good sources of protein.
Dietary fat is needed for your body to do its many tasks. You need fat to absorb the fat-soluble vitamins (A, D, E, and K), to insulate your body in cold weather, and to go out long hours without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.
Calorie Quantities in Macronutrients
Each macronutrient equals a certain calorie count per gram:
- Carbohydrates have four calories per gram
- Proteins have four calories per gram
- Fats have nine calories per gram
- 19659027] Recommended macronutrient intake
Every person is different and therefore each person's preferred macronutrient intake is different. The federal diet recommendations, however, suggest this macronutrient ratio:
- 45 to 60 percent of carbohydrates
- 20 to 35 percent of fats
- balance of protein
The federal proposal relies on the fact that carbohydrates serve as the main fuel source and body the lightest macronutrient that the body can convert from food to energy. The metabolic processes for fat and protein are much more complex and take longer, which would not help you if you need fast energy.
Your macro ratio depends on your health and fitness goals and how your body responds to certain foods. For example, many people thrive on a low carb diet, but the thought of a low carb diet for me makes me shudder. I'm best if I eat about 50 percent carbohydrates.
Similarly, with a high-protein diet, you can get good results, while someone else may experience indigestion if too much protein is consumed.
How to Calculate Your Macros
Now you know what macros are and how many calories you have. Next you have to expect something. That's because your intake rate is in percent, but nutrition information is in grams. I will use my macro shot as an example.
- First, you need to know how many calories you want to eat (or eat) daily. I eat about 2,300 calories a day.
- Then determine your ideal ratio. I like to eat about 50 percent carbohydrates, 25 percent fat and 25 percent protein.
- Then multiply your daily total calories by your percentages.
- Finally, divide your calorie count by your calorie count per gram.
- 19659041] So I would calculate my calories for each macronutrient:
- Carbohydrates: 2,300 x 0.50 equals 1,150. I eat 1,150 calories of carbs every day (hello, extra toast).
- Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
- Fats: 2,300 x 0.25 equals 575. I also get 575 calories that consist of the fat of the food.
To calculate actual grams:
- Carbohydrates (four calories per gram): 1,150 divided by 4 equals 287.5 grams of carbs.
- protein (four calories per gram): 575 divided by 4 equals 143.75 grams of protein
- fat (nine calories per gram): 575 divided by 9 equals 63.8 grams of fat.
If you do not like math, do not fret. The Internet hosts a number of macronutrient calculators that will do the calculations for you.
The best macro calculator
Price: Free, but you must supply your e-mail address to get results.  IIFYM stands for "When It Comes to Your Macros" – an expression and popular hashtag used by the Macro Tracking community to refer to their flexible dieting approach.
This calculator is one of the most comprehensive available. It collects lifestyle and health information that many calculators do not have, such as how active you are at work, what kind of cravings you have, and whether you suffer from ailments.
Muscle for Life
Muscle for Life macro calculator is another very detailed calculator. It takes into account your weight, your body fat percentage and your level of activity. From there, this calculator determines your lean mass (LBM), basal metabolic rate (BMR), and daily total energy expenditure (TDEE).
The advantage of this calculator is that you get a more accurate ratio as more factors are taken into account. The downside is that you need to know your body composition before you use it.
You can choose to gain, lose, or maintain your current weight, and you can use the sliders below to adjust your ratio if automatic recommendation is not ideal for you.
How to Track Your Macros
Your macro numbers are not very helpful if you do not use them.
"Tracking macros" refers to the process of logging all your food throughout the day and dissolving your macro factor to make sure you eat according to your goals. It sounds scary, but the Web comes with a whole range of digital tracking programs to rescue.
The Best Macro Tracker
Price: Free or $ 9.99 per month
The free version of MyFitnessPal does not allow you to enter gram amounts for macros, just percentages. If you are only familiar with percentages, MFP is a great free option due to the barcode scanning feature and extensive food and beverage database.
With a premium subscription, you can track the amounts and percentages in grams, and you can see macroblocks for every meal and snack. With a premium subscription, you also get additional features such as food (food quality), food timestamps (if you eat something), and weekly reports.
MyMacros + is another great app with a large food database and barcode scanning capability.
You can also track your body weight and set custom food for homemade recipes so you do not have to track each ingredient. My favorite part of MyMacros + is that it can be used without internet, so you can also track offline.
Tip: Food databases are helpful, but often contain multiple entries with different information for the same item that can be retrieved confusing.
Price: $ 2.99 to download, $ 5.99 per month. Free version available.
The Cronometer tracker not only captures macros but also vitamins and minerals. It also allows you to track important biometric data such as blood pressure, cholesterol, sleep, mood, heart rate, and more-but first, you need this information to use the features.
If you can access this information, Cronometer provides insight into long-term trends and a clear snapshot of your overall health. The Cronometer is impressive. It can be a bit overwhelming if you only want to track macros and not the remaining metrics it provides.
Should you track down macronutrients?
Know that you do not have to track macros to be healthyBuild muscle or achieve another health goal. The only time you need to find macros is if your doctor told you.
In fact, logging every bite can be frustrating and time consuming, but it's worth noting that you'll be pretty good at watching parts when you're looking for a habit.
Tracing macros can be useful in any case. B. to prepare for a bodybuilding show or to optimize the athletic performance. It can also be helpful if you want to implement a "flexible diet" or the practice of eating the foods you want, as long as they fit your macro-nutrient ratio.
In addition, many people enjoy the pursuit of macros because it helps them to understand which types of foods are best for their bodies. Try it out to see if it's right for your lifestyle, but never feel like you need to track your macros.