I share my tips on how to calculate and track macros to reach your goals.
Hello friends! How are you? I hope you are having a beautiful morning! We’re at DISNEY 🙂 Liv requested a trip to Disney instead of a big birthday party, so we happily obliged and are living it up in the happiest place on earth. I hope her new year is off to a great start.
Today I wanted to talk about macros and macro tracking! This is a tool I’ve used on and off for years, but I haven’t done a full post on it. If you’ve ever wondered about the importance of tracking macros, this beginner’s guide is here to break down the concept and help you navigate the world of balanced nutrition.
(amazon sweater and skirt)
How to calculate and track macros
What are macros?
Macronutrients are the essential nutrients that our body needs in relatively large quantities to function optimally. There are three main macronutrients:
Proteins: Crucial for muscle repair and growth, proteins are made up of amino acids. Sources include meat, poultry, fish, eggs, dairy, legumes, and plant-based options like tofu and tempeh.
Carbohydrates: Carbohydrates, the body’s main source of energy, come in the form of sugars, starches and fiber. Common sources include fruits, vegetables, grains and legumes.
Fats: Healthy fats, essential for hormone production, brain function and energy storage, are found in avocados, nuts, seeds, olive oil and fatty fish.
The role of macros in your diet
Balancing macros is about understanding the role each plays in your overall diet. Protein supports muscle health and helps with satiety. Carbohydrates provide quick energy and fats offer sustained energy and support various bodily functions. We need all of these macros, and by including a balance of macros in our nutrition, we can support blood sugar levels, preventing crashes and energy slumps.
Why track macros?
Tracking macros involves monitoring the amounts of protein, carbohydrates, and fats you consume daily.
Although it may seem finicky, it can offer several benefits:
Precision in Nutrition: Tracking macros allows you to adjust your diet, ensuring you meet your nutritional needs without excesses or deficiencies.
Personalization: Each individual is different. Tracking macros allows you to tailor your nutrition to your specific goals, whether they involve weight loss, muscle gain, or maintenance.
Educational tool: Provides an educational experience that helps you understand the nutritional composition of various foods and make informed decisions. I find that sometimes macro tracking offers MORE flexibility for clients as they implement foods they used to fear or avoid during years of dieting.
How to start
1. Determine your goals:
Before you dive into the world of macro tracking, set your health and fitness goals. Are you looking to lose weight, gain muscle, or maintain your current physique?
2. Calculate your macros:
Online calculators can provide a good baseline, but they don’t know YOU. They don’t know your body composition, medical history, preferences, diet history, current intake, etc. An RD or certified nutrition coach can help you determine your daily macro goals based on factors such as age, weight, activity level, and goals. (For the record, I’m a Precision Nutrition coach, so I can calculate macros and give ideas for healthy meals and recipes, but I can’t tell you specifically *how much* of *what* to eat each day. Only an RD can do this. ) Personally, I like to calculate a baseline after knowing the TDEE (total daily energy expenditure), then aim for 1g of protein per pound of ideal body weight, and then calculate fats and carbohydrates after having this. number.
For many of my clients, we use hand-sized portions to track macros so they don’t have to constantly weigh and measure food.
Lumens It’s also a great tool for calculating daily macros. My full Lumen review is here!
3. Choose balanced sources:
Aim for a complete intake of protein, carbohydrates, and fats from whole, nutrient-dense foods. Emphasize lean proteins, complex carbohydrates, and healthy fats.
4. Use tracking tools:
Use apps like MyFitnessPal, Chorometer, or a diary to track your daily food intake. These tools simplify the process and provide nutritional information for various foods.
5. Adjust as needed:
Periodically evaluate your progress and adjust your macros accordingly. Adaptations may be necessary based on changes in activity level, goals, or overall well-being.
Tips for success
Prioritize whole foods: While tracking macros, focus on whole, minimally processed foods for optimal nutrition and satiety.
Stay consistent: Consistency is key. Try to track your macros consistently to establish a routine and see the impact on your overall well-being. You can always take a break after you get the hang of it and know what a day of satisfying meals will look like for you.
Listen to your body: Pay attention to hunger and satiety cues. Adjust your macros if necessary based on how your body responds.
Be patient: Changes take time. Allow your body to adjust to new dietary habits and don’t be discouraged by short-term fluctuations.
Tracking macros can be a valuable tool for gaining insight into your nutritional intake. It allows you to make informed decisions, optimize your diet for your specific goals, and cultivate a healthier relationship with food. As always, remember that balance, consistency and patience are your allies to achieve long-term success in nutrition and general well-being.
So tell me, friends: do you track macros or your nutritional intake in any way? While I don’t think macro tracking is for everyone, it can be especially helpful for establishing a baseline and rebuilding your intake after years of dieting.
If you’re looking to rebuild healthy habits, join us for this year’s edition. 21-Day Healthy Habits Challenge – we start next week and everyone the details are here.
hugs and kisses
gina
