Thinking of counting macros for weight loss? Losing weight is a huge feat, and counting macros is one of the best ways to reach your weight loss goals. Your body needs a certain amount of energy to maintain itself, and all energy is derived from the macros you eat! If you eat less than your body requires, that’s when weight loss occurs, and counting macros helps you do this in a way that doesn’t leave you starving for food. Intrigued? Check out how to count macros for weight loss!
Understanding Macros: The Basics
Macronutrients are a type of calorie that provide energy, and make up three major components of food: Carbs (to fuel energy), fat (to keep you full) and protein (to build and repair muscle). The right balance of macronutrients ensures quality results, whether you’re trying to lose or maintain weight, or build muscle.
This is the breakdown of where the calories come from:
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
1 gram of protein = 4 calories
Think of it this way: It’s not about the amount of calories in your food, but what type of calories are in your food. Even if you’re under a specific calorie limit, you may not being getting the nutrients you need. The right macro balance is key to a healthy lifestyle and sustainable weight loss.
How to Count Macros
The amount of macros you should be eating varies from person to person. Your ideal amount is called your “macronutrient ratio” and takes into account your height and weight, activity level, age, and weight loss goals. You can use a macro diet calculator or meal planning app to help you find your macro ratio (we list some great ones below!), or meet with a registered dietician to help you determine the best breakdown.
If you’re counting macros for weight loss, try the following ratio: 10-30% carbs, 40-50% protein, 30-40% fat. Keep in mind, you’ll need to tweak your macros depending on the results you’re looking for and personal your activity level.
2 Macro Diet Meal Planning Tips
1. Be Open to Change
Make sure the macro diet you decide on works for you. If you’re hungry, add more protein to your diet; if you’re tired, add more fibrous veggies to up your energy from carbs; if you’re not losing weight, lower your carbohydrate intake, especially at dinner.
2. Invest in a Food Scale
If you want to track your calories and macros precisely, using a food scale is key. Weighing your food before you eat it helps you recognize the correct serving size and what your exact calorie intake is. You’ll soon know how much specific amounts of fruits, veggies and meat looks like without even weighing it.
