How to start counting macros as a beginner. It may sound overwhelming, however with a few steps you’ll be on your way to tracking, and counting your macros in no time.
Often times, we want to track our calories, but more importantly is our macros. In knowing where our calories are coming from is essential for overall health, and optimal function.
What are macros?
Macronutrients “macros” are defined as the substances required in large amounts by living organisms to survive, and are the building blocks in our nutrition.
There are 3 macronutrients, carbohydrates, proteins, and fats. Each of these macros are paramount in fueling our body properly.
Proteins
Proteins are the building blocks of bones, muscle, skin, cartilage, blood, enzymes, and hormones.
Furthermore, proteins are made up of amino acids, and not only build, but also repair tissue.
Lack of protein can cause destruction to the functionality, and overall well being of your body.
Protein offers 4 calories per gram.
Carbohydrates
Carbohydrates are the body’s fuel source. Carbs are broken down into glucose in the body, and they help provide energy that powers every move such breathing, eating, thinking, walking, and running.
Furthermore, glucose is also the preferred energy source for our brain.
Fiber is also found in carbohydrates, and is made up of parts of a plant. Fiber plays a vital role in our digestion, and offers plenty of nutrient dense value.
In knowing this, it is crucial to ensure we’re consuming fiber in our diets.
Carbs offer 4 calories per gram.
Fats
Fats play a crucial role in nutrient absorption, hormone regulation, heart health, blood pressure, protection of organs, skin and hair health.
Moreover, fats also provide concentrated source of energy for the body.
Fats offer 9 calories per gram.
” Food is natures medicine, and is meant to fuel & optimize our body. “
How To Start Counting Macros As A Beginner.
1. Calculate Your Calories.
Firstly, you’ll need to calculate your calories. This can be done in a couple simple ways such as using a online TDEE (total daily energy expenditure) calculator to get an estimation of how many calories you burn a day.
If you’re wanting an accurate resource for your calorie intake, than I suggest getting your RMR (resting metabolic rate) a.k.a BMR (basil metabolic rate) tested at a local wellness center. Therefore, you will have an accurate reading of how many calories you’re actually burning at rest.
Once you have that accurate RMR caloric number via testing, you will then be given your calories needed daily based on your activity level.
I personally love, and prefer this method as it saves time on error that online calculators offer, and it’s custom to your needs. You can find a local RMR testing center here.
2. Break Down Calories Into Macros.
Calculating your macros will depend on your LBM (lean body mass) and your goals.
However, to keep it simple, here is a good rule of thumb when starting:
PROTEIN: BW (body weight X 0.8 or 1.0 = #), then take that ( # X 4 = daily protein intake).
FATS: 30-35% of your total calories. For instance, you would calculate (total calories X 0.30 or O.35 = #) then take that number, and divide it by 9 = your daily fat intake.
CARBS: Whatever is left over after protein, and fats are calculated would amount to your carbohydrates intake.
3. Plan Your Meals
Planning your meals in advance will ensure you’re hitting your daily macro nutrient goals.
However, you want to keep this process simple on yourself. To do so, make a list of protein sources, healthy fats, and carbohydrates you want to eat for the week.
Purchase in bulk, prepare a few meals every couple days, and keep the recipes super simple at fist.
“Fail to prepare, and prepare to fail.”
4. Invest In a Food Scale
A food scale is a great investment when tracking your macros intake.
It makes it quick, and simple to accurately measure your grams needed for each macronutrient.
I love this budget friendly food scale. In just seconds, you get a clear measurement of your food, so there is no guesstimating.
Food scales are great to use, especially when just starting out with tracking your macros.
Overtime, you will be able to eye it out pretty well, so you will not need to use it all the time.
However, it adds immense value, and is helpful when adjusting macros.
5. Track On An APP.
Tracking your macros on an app will make your life much easier.
Luckily there are plenty of apps that offer macro counting with ease. One of my favorite apps is the fitness pal app.
In short, the fitness pal app allows you to track macros, track your activity level, and offers an abundance of food options, and recipes.
Apps make it easy to just plug in all your information, and not have to calculate it all yourself.
6. Stay Consistent
In order to truly know if your macro calculations are working for you, you will need to stay consistent with a certain amount for a few weeks.
In doing so, this gives you an opportunity to engage with how you’re feeling (i.e. energized, satiated, tired, hungry, bloated, etc.)
Consistency allows us time to tune into our bodies, therefore, allowing us to later make the correct adjustments to our nutrition plan.
7. Adjust Macros As Needed
Adjusting macros can be done every 4-6 weeks, if needed.
I recommend checking in with nutrition plan around this time frame, as it allows your digestive system time to have adjusted to these new macro portions.
Furthermore, it allowed you time to see how your body reacts, and how it has been effected (positively or negatively) to the macros.
When you make adjustments take into consideration how you feel, and take a body composition test to ensure you’re losing or gaining the proper weight ( i.e. lean body mass vs. fat tissue).
Make slight adjustments, and continue to adjust as needed until you found the right fit for you.
Good luck!
8. Hire A Nutritionist
If you want an easy, and accurate way to really obtain you macronutrient plan custom for you, then I recommend hiring a professional.
In doing do, nutritionist have access to RMR testing, and have the knowledge to assist you in your nutrition plan.
Need help, and ready to get your macros plan on point, then click here.
MACRO PLAN
That Wraps Up How To Start Counting Macros As A Beginner.
