If you search online for ‘diet plans’ you’ll come across hundreds of different ones, all claiming to get you thin, muscly, toned or fit. Many claim to have found ‘the secret’ to weight loss.
However, if you want to lose fat, you must be in a caloric deficit. If you’ve lost fat on a diet where you haven’t calorie counted, you still must have been in this deficit. This is a fact. And that’s completely fine, if you’ve found a diet that works for you then stick to it. But, most diets are unsustainable as they do not teach you about the basics of nutrition. One of the best ways to achieve fat and weight loss is to calorie count and control your macros.
What are Macros?
‘Macros’ are short for macronutrients, and consist of the nutrients that are found in our food and diet. There are many different types of macronutrients, however the most important ones are carbohydrates, fats and proteins.
Regardless of your diet and training plan, it is crucial to track your macronutrients and get the ratio of them correct. Balancing the three macros in your daily diet is important, as too much of one or more can cause you to not burn fat or hinder you in your quest to increase muscle mass.
Choosing nutrient-dense foods allows your body to fuel up with energy that comes in the form of calories. Athletes and sports personalities will be given highly detailed and strict nutrition plans that not only list the amount of calories that they must consume, but how many grams of protein, carbohydrates and fat they must contain.
As a rule, the amount of calories per gram of a macronutrient are as follows:
- Protein: 4 kcals per gram
- Carbohydrate: 4 kcals per gram
- Fat: 9 kcals per gram (Double the amount for the others)
How do I Calculate my Macros?
Calculating your macronutrients doesn’t have to be an overly complicated process. Our understanding of diet and nutrition has advanced tremendously over the years, and so has our ability to fine tune our diets. There are many different websites and apps that can calculate your macros for you, and it’s never been easier!
The first step is to calculate your TDEE (Total Daily Expenditure), or calories that your body burns in one day. But you don’t have to get out the calculator just yet! Luckily, there are many websites that can calculate your macros for you. All you need to do is input your height, weight and activity level. Then, the macro calculator will determine how many calories and grams of macros you need to consume in one day, depending on what your goal is. For instance, if your goal is to lose weight then the macro calculator will up your daily protein and suggest that you are on a calorie deficit. Easy!
To calculate your macros click here and follow the link.
How do I Keep Track of my Macros?
One of the most popular food tracking apps is ‘MyFitnessPal’. With this app, you are able to track your meals and snacks throughout the day, and finetune your carbohydrate, protein and fat intake to suit your macro ratio. The app enables you to scan food items and holds a database of millions of different food types. But if you fail to find what you’re looking for, you can scan and create different recipes and meals yourself.
Hit your Protein Goals!
If you’re looking to increase your protein intake, take a look at the Sports Involve shop! We have a wide array of supplements available to help you hit your daily protein intake!
For more information on macronutrients and nutrition, take a look at the following articles and websites: