Macros Made Easy: What, why, how-to, and tips!
Macros, AKA macronutrients have gained a lot of popularity over the past few years. What is it about macros that make them so special? Will they magically uncover those rock-hard abs, give you a 500# deadlift, or give you wings? Nope. However, they are quite cool. What you measure you manage, and I have found that logging macronutrient intake is a great tool for learning how to properly feed yourself and ensuring a balanced diet.
Let’s dig into it…
What are macros?
Macronutrients are the three food groups are body needs to consume the most of: Carbohydrates, protein, and fats. Each macronutrient group serves different purposes in our body. Simply, carbohydrates are our main fuel source, protein heals and grows muscles, and fats support hormones and absorb specific nutrients.
Why do macronutrients matter?
Proper consumption ratios of macronutrients can influence, athletic performance, weight, muscle mass, energy, overall health, hormone health, and body composition. Excluding a macronutrient from the diet and/or over consuming a macronutrient can cause a negative impact on health or limit us nutritionally. Many individuals track macronutrient intake to achieve their wellness goals. However, tracking isn’t necessary, yet it is an efficient way to measure and manage nutrition when you are working to achieve a body composition or wellness related goal.
How to track macronutrients?
Tracking macronutrients can be very tedious to a first timer. However, as you lean into the process, it will become easier and easier.
1. What is your daily macronutrient goal? Start by understanding and learning what your macronutrient intake should be. Typically, carbohydrates should be around 40% of caloric intake, protein will be between 25%-35% of caloric intake, and fat intake will be 25%-35% of caloric intake. I’d recommend hiring a nutrition coach to calculate your macronutrient needs based on your goals. Please reach out to me if you’d like to work together.
2. Download an app on your phone for tracking food. MyFitnessPal and LoseIt are very popular and free.
3. Measure your food intake. A food scale is the most accurate however, not necessary. Measuring cups and tablespoons are a great start.
4. Log your food intake into the app. You can scan the barcode on packaged foods, input your own recipe into the app, or individually log your food. The app will auto-fill matches to your logged food, just click on the item closest to what you consumed and adjust the amount. Then, it will calculate the carbohydrates, proteins, and fat for each item. The app will give you your macronutrient total for each meal and the total for the day.
5. Look at your macronutrients as grams not percentages. The percentages will change at every meal, it would be a moving target. Your macronutrient goals will be in grams. Pay attention only to the total grams of each macronutrient.
Tracking tips:
As I mentioned, hitting your macronutrient goals can be like the game of Tetris. Here are some tips to easily hit your macronutrient goals.
1. Pre-log your meals either in the morning or the day before.
2. Prep your meals or plan meals and snack options for your week. You know you are going to need to eat throughout the day, so be properly prepared. Having prepped food and a plan will make it easy to pre-log your food plus, doing so will keep you on track.
3. Start by only tracking caloric intake. Doing so will give your insight on what your current habits look like and how you may need to adjust.
4. Once you get the hang of tracking calories, then pay attention to your caloric intake and protein intake only. Once you hone those two in, then dial in your carbohydrate and fat intake.
5. Start with whole individual foods rather than casseroles, one pot wonders, or intensive recipes. Grilled chicken, brown rice, potatoes, baked salmon, steamed broccoli, apple, banana, etc.… doing so will make it easier to log and easier to bump up or down macros as necessary.
6. Prioritize protein. Most people are under consuming protein and generally, this is the macronutrient that is the hardest to hit. Be mindful about getting enough protein in at every meal and snack so that by the end of the day you are near or at your goal.
7. Repeat meals. Once you have gotten in a good groove and are hitting your macronutrient goals, repeat a day, repeat meals! Doing so will make tracking easier, and you won’t need to spend as much time preparing meals, just make large batches when meal prepping or cooking if you can.
8. Give yourself grace. Tracking macronutrients is a tool to help you towards your goals and to help gain an understanding of what our bodies need. If you are far off your macro goals, take a step back, plan, and pre-log for the next day. I’d recommend being within 10 grams of your goal.
9. Pre-log treats. If you are looking forward to a treat like a glass of wine, dining out for dinner, or a higher calorie item. Track that item first, then fill in the foods around it to ensure you still hit your macro goals while eating the foods you enjoy.
10. If you are consistently not hitting your macronutrient goals. Reach out to your nutrition coach and consider adjusting these goals. Forcing a nutrition plan typically doesn’t stick and will only create frustration and possibly larger setbacks.
Tracking macronutrients can be effective for obtaining goals and learning about proper nutrient intake. It’s not the only way, if it seems too complicated and overwhelming either hire a nutrition coach to help you and/or try a different approach. Nutrition is complex and very individual, find a nutrition plan that you can stick to and enjoy. Food is meant to fuel us and give us joy, let’s not get it twisted. :)