Well hello my Buff beauties!!! Let’s dive right into today’s topic like a pint of ice cream (yum):
What are macros?
Like you, when I first heard this “science-y” term, it made me cringe a little (ummm does this mean I have to start learning about biology?—not my forte!) Let’s keep it real, I am not a biologist and I won’t be anytime soon (WHEW)! So lets discuss: "What are macros and why do we need to track them?"
Let’s break this down in Beth language:
Macronutrients (macros) simply put is energy in the form of calories, aka food. Macros consist of three major types of nutrients: Protein, Carbohydrates (Carbs), and Fat.
Your body's physic & shape is 80% due to the ratio of protein, carbs and fats you currently consume (10% is genetics, 10% is exercise). For example, if you are eating wayyy too many carbs, but not enough protein and fat, it will be impossible to build and sustain muscle, lose fat, or burn any extra calories due to the imbalance of macros.
EX: Sally carries weight in her stomach, she wants to lose 10lbs but she eats mostly carbs and fats, and almost no protein. Sally will not be able to lose her belly without eating high protein and a balance of carbs and fats. Eating the right balance of these macros every day is KEY to changing your body symmetry, increasing lean muscle, and burning fat for good.
Macro's are part of everyone's diet or, simply put, you would die without them! Macros are how ALL food (aka energy) you eat is calculated calorically.
QUICK breakdown for how to macros are calculated:
- Protein has 4 calories in every 1 gram of protein: EX: There are 24 grams of protein in boneless, skinless chicken breast SO: 24g of protein x 4 calories = 96 calories
- Carbs have 4 calories in every 1 gram of carb: EX: There are 25 grams of carbs in a plain English muffin SO: 25g of carbs x 4 calories = 100 calories
- Fats have 9 calories in every 1 gram of fat: EX: There are 14 grams of fat in one TBSP of olive oil SO: 14g of fat x 9 calories = 126 calories!
*****WAIT***** But Beth, aren’t there fats, proteins and carbs ALL in most foods?? YES! However, I used the above examples to show you how foods ONLY containing 1 macronutrient are calculated. Things like soups, burgers, salads, etc for example, have all 3 macros in them.
You may be thinking? What ratio do I strive for? That is TOTALLY dependent on the individual and about 30 different factors (lol), truly. Not one person will have the same macros because everyone’s bodies, lifestyles and metabolisms are unique to them. BUT if you have a calorie target, are just getting started, and want a VERY basic goal to strive for here is what I suggest:
- Protein: .8 to 1 gram of protein per lb of bodyweight (IF you are normal weight and working out 3-6x/week)
- Fats: .25 to .45% of total daily calories (It really depends on metabolism, activity level, how your body responds to fats etc.)
- Carbs: Make up the rest of your calories
Feeling overwhelmed? No worries-I GOT YOU.
I LOVE THIS, THIS IS WHAT I DO! It’s what I research and have helped A LOT of clients figure out to stay accountable. I can calculate YOUR macros specifically for you and only you. Don’t worry - let me do the worrying for you!
Check out my programs and packages for 1:1 personal training and macro coaching providing you 100% accountability. I am like macro Santa - ask and you shall receive! I am here to take out guessing so you can get to work and finally achieve your goals and get on with your foodie filled lovely life!