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You\u2019ve probably heard about counting macros as a weight loss strategy. Instead of simply slashing your calorie intake, you aim to eat a specific balance of macronutrients each day.<\/p>\n
Some bodybuilders swear it\u2019s the key to getting a cut physique, and the hashtag #IIFYM \u2014 \u201cif it fits your macros\u201d \u2014 appears more than 10 million times on Instagram. But will counting macros actually lead to the weight loss you\u2019re hoping for?<\/p>\n
Here\u2019s what you need to know.<\/p>\n
\u201cMacros\u201d is a cute nickname for the macronutrients \u2014 carbohydrates, fat, and protein \u2014 that provide you with the calories you need each day.<\/p>\n
Calories, of course, play a starring role in weight loss \u2014 but there\u2019s more to weight loss than just cutting calories. Food quality matters, so you want to get those calories from minimally-processed foods like fruits, veggies, whole grains, healthy fats, and lean protein.<\/p>\n
People who swear by counting macros for weight loss will tell you that macros give you a better picture of diet quality \u2014 but that\u2019s only partly true. Like calories, macros paint an incomplete picture of diet quality. You can meet your macronutrient balance goals perfectly and still be eating a crappy diet.<\/p>\n
For example, say you\u2019re aiming to get 40 percent of your daily calories from carbohydrates. You can hit that goal by eating fruit, veggies, whole grains, and legumes \u2014 but you can also hit that goal by eating cupcakes and candy.<\/p>\n
That\u2019s the idea behind counting macros \u2014 anything goes, \u201cif it fits your macros.\u201d And if you\u2019re someone who struggles with cravings, that can be pretty appealing. But needless to say, you shouldn\u2019t be getting the bulk of your fat and carbs from Oreos and French fries, which don\u2019t provide important micronutrients \u2014 even if they fit your macros.<\/p>\n
But you can count macros in a healthy way.<\/p>\n
<\/p>\n
Here\u2019s a four-step game plan that can help to demystify counting macros for weight loss.<\/p>\n
Using the National Institute of Health\u2019s Body Weight Planner, you can estimate your daily calorie target based on the following factors:<\/p>\n
How you budget your macros depends on your objective(s) \u2014 such as gaining muscle mass or losing weight \u2014 and the acceptable macronutrient range can vary widely.<\/p>\n
Our recommended macro ratio for weight loss is a moderate split:<\/p>\n
This makes room for healthy dietary fats like avocado, fatty fish, nuts, and seeds.<\/p>\n
OK, you\u2019ve got a bunch of percentages \u2014 now what?<\/p>\n
First, convert the recommended breakdown of macronutrients into the number of calories that should come from each. For example, if you eat 2,000 calories per day, then you would aim for:<\/p>\n
Next, you\u2019ll want to convert those numbers into grams, to make things easier when you\u2019re reading nutrition labels. Protein and carbohydrates are 4 calories per gram, and fat is 9 calories per gram.<\/p>\n
So, divide your total calories from carbohydrates and protein calories by four, and divide your fat calories by nine, to get their respective gram counts. For a 2,000-calories diet, that would be:<\/p>\n
Track the fat, protein, and carbohydrate content of every food you put in your mouth \u2014 either in a bullet journal or using a macro-tracking app, like MyFitnessPal.<\/p>\n
Phew! And, that\u2019s it\u2026 until you hit a weight-loss plateau. In which case, you may need to start back at step one to readjust your macros if what you\u2019ve calculated no longer does the trick.<\/p>\n
You can also apply these three steps to any macronutrient-focused diet including the keto diet and Atkins diet. The question you\u2019ve gotta ask yourself is: Do you really wanna?<\/p>\n
Of course, you could instead follow the Ultimate Portion Fix\u00a0nutrition plan, which does all of these calculations for you.<\/p>\n
With the exception of a pretty simple equation to identify the ideal daily calorie range for you to lose weight (based on your overall daily activity and exercise program), you simply choose appropriate foods that fit into the color-coded portion containers and teaspoons, and you\u2019ll eat within the program\u2019s recommended daily macro breakdown.<\/p>\n
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It can lead to weight loss because calories are already accounted for when you count your macros. So, if you follow your macro plan to a tee, this will also mean that you\u2019re creating a calorie deficit \u2014 and that\u2019s where weight loss comes from.<\/p>\n
But, again, you\u2019ll want to make sure those macros come from mostly whole foods, such as fruits, vegetables, whole grains, and lean meats, so you\u2019re getting all the essential nutrients you need. And counting macros can be tedious, so before you commit, you have to ask yourself if it\u2019ll be sustainable and aligned with the type of lifestyle you want to live.<\/p>\n
Absolutely. Calorie and macro counting are only as good as your honesty, vigilance, and\/or exactitude.<\/p>\n
How faithfully do you follow the plan, and do you track everything? A major barrier to accurate tracking is portion control, so why not cut out the middleman? You can do this by learning how to properly portion your food.<\/p>\n
Years of massive Costco-sized muffins, extra-large pizzas, and Big Gulps have distorted what we believe is a \u201cproper\u201d portion size. Even those of us who claim to eat healthy tend to eat more than our fair share.<\/p>\n
If this is you, try BODi\u2019s Portion-Control Containers to help you visualize the ideal-for-weight-loss portions of whole grains, fruits, veggies, protein, and fats. You\u2019ll enjoy healthy, delicious food in the right amounts so you can lose weight without crunching numbers.<\/p>\n
Happy eating!<\/p>\n
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