Intro to Macros
What you eat and how you fuel your body is one of the simplest and most complex topics you can cover. With food comes fuel, yes, but there are often emotions, traditions, addictions, habits, social pressures and sciences wrapped into it. It can very easily become an extremely overwhelming topic, but it can also be very simple. What works specifically for you, for your own needs, and your own health-demands is an ever-moving target. You guessed it; it’s never one size fits all…But! There are general nutrition concepts that can give you a great place to start and help you feel like you actually own your nutrition—not the other way around.
This month, we are briefly going to look at counting macros or, as it’s sometimes referred to as, IIFYM or flexible dieting. Macros are a great tool you can use to know exactly what you’re eating and how much you are eating.
So what are macros? There are micro and macronutrients in everything we eat, and to track macros we look at 3 categories: Proteins, Carbs, and Fats.
What do I need? To track these three macronutrients, you will need measurement tools like measuring cups and a food scale (oz & gram). You will also want to download an app to your phone because it will make tracking much easier. (some people use paper journals, but that’s crazy-talk) For a free app, I recommend Macros First. This free app is a great calculator and easy to use. For a premium (paid) app, I recommend the 1st Phorm App. ($12.99mo) where you will have 1 on 1 coaching available to you with nutritionists and certified trainers to guide you through every part of the macro-counting process.
How does it work? You will need to start by acquiring your specific macro count for each day. This total caloric number depends on your goal, age, gender, and activity level. Both apps mentioned above will help you calculate your numbers or you can try it [here].
Let the Calculating Begin! This can be overwhelming at first because you are measuring everything you put in your mouth. Some people dive right in and others need to try a meal or two to get the hang of it all. If you mess up, it’s alright. Remember the goal here is to better understand food so you can understand what you eat and feel in control.
Further Understanding: In the GIF below, you can see the break down. Macros can become super powerful because you can knowingly see how your body responds to what you are eating and, over time, you can tweak, play, and mess with what your body responds to. (I recommend people stick with any changes for an avg of 2-3 weeks before changing again) In general, you want your grams of protein to be your ideal bodyweight. (If ideal body weight is 140lbs = 140g Protein). Additionally, many people will target their fats at an average 20-30% of their macros (20-30% of 2,000cal a day = 45-65g Fat) and carbs fill in the gaps. But, again, these are just general rules. Some people have super different setups because they have health conditions, allergies, or just respond better to different variables.
Even though this can feel like a lot of information at once, it’s important to remember the end goal: feeling in control of your nutrition. I personally love the idea of being able to eat as much food as I can while still achieving my goal.
There are so many ways people approach food, but paying attention to what we eat is undeniably one of the most important aspects of success in any health and fitness journey. Giving yourself the education and tools you need to reach your goals is vital to your success. Even in the little choices, we must choose to PREVAIL.