The 3 Macros

1. Proteins
Proteins provide four calories of energy per gram consumed. Proteins are essential for
processes such as:
• Cell signaling
• Tissue building
• Immune function
• Enzyme and hormone production
Depending on your age, health, and body composition goals, proteins should comprise
between 10% and 35% of your daily energy intake. Protein-rich foods include meats like
beef, poultry and fish, eggs, lentils, and tofu.

2. Carbohydrates
Carbohydrates usually make up the greatest portion of people's energy intake. They also
provide four calories per gram eaten. Carbs include sugars, starches, and fibers. Carbs are
broken down into glucose, which is the energy currency for your body. Glucose travels
through the blood for immediate use and is stored as glycogen in the liver and muscles for
later use. Muscle movement, brain function, and all internal processes require energy.

Most health organizations recommend 45% -65% of your daily energy needs derive from
carbs. However, this is a hotly contested topic. Individuals following a keto diet will try and
limit their carb intake to less than 50 grams per day. Source carbohydrates from foods
such as fruits, starchy vegetables, grains, beans, and dairy products.
3. Fats
Fats are the most energy-rich food source. They provide nine calories of energy per gram.
Fats are an essential energy source and vital for functions such as:
• Nutrient absorption
• Hormone production
• Maintenance of body temperature
Depending on your nutritional goals, fats should make up 20-35% of your daily calories.
Foods rich in dietary fats include butter, plant oils, meat, fish, avocados, and nuts.

Counting Macros vs. Counting Calories

It would be slightly simpler just counting calories. However, the trouble with counting
calories instead of macros is that you are not accounting for where your energy is
coming from. Eating three chocolate chip cookies may be the same calorie count as eating
a green salad with grilled sweetcorn and 3 ounces of grilled chicken. The cookies will give
you heaps of carbs with some fat and a little protein, while the grilled chicken salad is
heavier with lean protein. When homing in on your fitness and dieting goals, the ratio of
fats, proteins, and carbs in your daily meals is meaningful.

The Importance of Macros: Proteins vs. Carbs

vs. Fats
For clarity, let’s look at an example. If you aim to lose body fat, your primary goal is to
be in a caloric deficit. In other words, you want to eat fewer calories than you expend. To
make this journey easier and more pleasant, you should also make sure to eat sufficient
protein to maintain muscle mass (because muscles burn energy) and keep your energy
levels constant throughout the day.

Dietary fat is often taboo for those trying to shed pounds. However, adequate quantities of
dietary fat are essential for protecting your organs, regulating blood sugar levels, and
hormonal health. So, in this instance, you want to get most of your calories from
proteins, some from fats, and some from carbs. If your caloric intake is primarily from
carbs (like the cookies), you will go on a rollercoaster ride of energy levels throughout the
day.
How to Calculate your Macros
Whether you are tallying calories or counting macros, the basic equation of the amount
of energy you consume versus the amount of energy you expend must balance to
meet your nutritional goals. If you want to build muscle mass, the number of macros you
eat should be more than the energy you burn. However, if you want to drop a few pounds,
your input (food intake) should be less than your output (energy expended throughout the
day).

Step 1: Determine Your Maintenance Calorie Intake

To accurately track your macros, you need to know what your daily calorie needs are
(maintenance calorie intake). There are various equations, such as the Mifflin-St. Jeor
equation, for doing this or you can use an online tool. Most of these calculators will need
the following information:
 • Age
• Height
• Current weight
• Goal weight
• Activity levels

Step 2: Set Your Daily Calorie Goal

Once you have calculated your current total daily energy expenditure (TDEE), you can
either adjust this number up or down to the number of calories you should consume daily
to attain your nutritional goal. If you aim to lose weight, you will want to reduce the
number of calories consumed. Whereas if you want to build muscle, your goal will be to
increase the number of calories per day.

Step 3: Decide your Macro Ratio

You have established how many calories you need to consume each day. The next step is
to figure out what ratio of macronutrients will help you achieve your goal most efficiently.
The typical recommendation for macronutrient ratio is as follows:

• Carbohydrates: 45-65% of total calories consumed

• Fats: 20-35%
• Proteins: 10-35%

You can fine-tune this ratio to attain specific objectives. For example, if you want to build
muscle mass, you may want to decrease the number of carbs and fats in favor of an
increase in proteins. On the other hand, if you are following a Keto diet, you will want to
drop the percentage of carbs right down to about 10% and up your fat intake.

Step 4: Count Your Macros

Here is an example of how to calculate the macronutrients required for a 2000-calorie diet:

Let's say you choose a ratio of 50% carbs, 30% proteins, and 20% fat.

• You need 50% of 2000 calories = 1000 calories from carbohydrates per day. At
four calories per gram, you need 250g of carbs.
• You need 30% of 2000 calories = 600 calories from protein per day. At four
calories per gram, this translates to 150g of protein daily.
 • You need 20% of 2000 calories = 400 calories from fat per day. At nine calories
per gram, this equates to 45g of fat per day.

With this macronutrient ratio, your ideal daily intake would comprise 250g carbs + 150g
protein + 45g fat.
Track Your Macros: Tools for Tracking
Macros
The term ‘tracking macros’ simply refers to keeping track of the foods you eat. You can do
this the good old-fashioned way with pen and paper, or you can use a website, food
journal, or macro tracking app.

Macro tracking app

There are several macro tracking apps available for iPhone or Android devices. This is one
of the most convenient ways of logging your macros. These user-friendly apps are
specifically designed to simplify how you track your food consumption. You can use the
apps to calculate the calories in the different foods you eat and monitor your
macronutrient percentages daily.

Digital Food Scale

To track your macros accurately you should measure and weigh everything you eat. To do
this, you can use measuring spoons, measuring cups, and measuring jugs. However, the
most accurate way of measuring your food portions is using a food scale. If you want
results, being precise with your nutrition is critical.

Glass Food Storage Containers

Weighing out portions of ingredients before each meal may seem like quite a mission. To
save time, you can weigh out a few portions of the same thing at a time or weigh out all the
components for your meals over the next two or three days at one time. In this case, you
may want to store your weighed-out ingredients in separate containers so you can easily
use them later without having to get the scale out again. Opt for glass containers. They last
longer than plastic and are better for your health, especially if you plan to microwave your
food portions.