Almost everyone has seemed to have gotten the hang of what macronutrients and micronutrients are. Macronutrients are the ones your body needs in large quantities. While micronutrients are needed in smaller quantities. With the understanding of macronutrients that Anthony Callova had he designed the macros diet.
This diet type is actually a unique one. Because it focuses on consuming macronutrients and not on calories. Following this diet is actually simple. Even though it requires a few steps it’s still quite easy to follow through. One of the steps involves calculating your macros. Which is why we will help you out with figuring out macros so that you wouldn’t have a hard time following through.
Macros diet is actually a flexible diet. It’s not more about food restrictions like many other diets out there. This is one diet that helps you lose weight without having to change your eating habits drastically. It concentrates more on consuming carbs, protein, and fats. And people that follow this diet actually keep track of these macronutrients.
The good thing is that you can consume the macronutrients in different combinations. Given that you do not exceed the number of macronutrients your body needs in a day. But one thing that’s important is calculating your macros. This would help you find out what your limit is on a daily basis.
Find Out The Right Macros for You
This diet concentrates on the three macronutrients. Which are carbohydrates, fats, and proteins? Protein provides your body with 4 calories per gram. The same goes for carbohydrates. As for fats, you get 9 calories per gram.
Finding out macros is quite easy. All you have to do is follow a few steps.
- Calculate your macros: The calculations would help determine how many grams of fats, carbs, and protein you need each day for your weight goals.
Many people use the free macro calculator in calculating their macros. But you can also calculate it yourself.
- Calculate your BMR: BMR here stands for basic metabolic rate. There are standard equations that help calculate the amount of energy the body needs at rest. And also based on your age, height, weight, and sex.
To calculate manually:
For men: BMR= 10 x weight in kilograms + 6.25 x height in centimeters – 5 x age in years + 5
For women: BMR= 10 x weight in kilograms + 6.25 x height in centimeters – 5 x age in years – 161
- Adjust for activity: After getting your BMR then you have to multiply it by the activity factor. This is to increase the number of calories depending on your activity level. There are actually four different activity levels. And they are sedentary, lightly active, moderately active and extremely active. This is referred to as TDEE, which means total daily energy expenditure.
- Adjust based on goals: If your goal is to gain weight then you have to increase calorie intake by 5-15%. And if your goal is weight loss you have to reduce calorie intake by 15-25%.
- Determine your macros: Your fat intake should be around 0.25-0.4 g for each pound of your body weight. And protein should be around 0.7-1.0 g for each pound of your body weight. The remaining calories go to carbohydrates.
If your goal is to lose weight then your primary target is to reduce the number of calories you are consuming. And then increase the amount of protein as well. This is so that lean muscle mass can be preserved even while losing weight.
- Finding your macronutrient ratio: Another thing apart from calculating calories needed is your macronutrient ratio. For some, they calculate based on the zone diet or lean mass. But these two are not as accurate as based on body type.
There are 3 major body types. And these three have different macronutrient ratios.
- Ectomorph: They are thin and have skinny limbs. Their starting ratio should be 55% of carbs, 20% fat, and 25% of protein.
- Mesomorph: They are actually muscular and athletic. Their starting ratio should be 40% carbs, 30% protein, and 30% of fats.
- Endomorph: They are broad and thick. Their starting ratio should be 40% fat, 30% protein, and 25% of carbs.
One thing that’s important in macros diet is tracking and calculating. If you find calculating it manually tasking then opt for digital calculators. That’s because calculating it right helps you get the right results. With the wrong calculation, it would be a total waste of time and effort.
Why is Figuring Out Macros and Tracking it Important?
For every movie, there’s always a highlight that everyone can’t stop talking about. That’s how figuring out macros in a macros diet is. It’s like the highlight of the diet. By figuring out macros and tracking it you actually fine-tune the results.
Tracking it would help you find out if you are gaining weight, losing weight, or still the same. And with this, it’s a lot easier to reach whatever goals you have set out.
Figuring out macros would help you know what foods to consume more. For instance, if you want to build more muscles the protein-rich foods are a must. The same goes for weight loss. For others, it may be that they need to consume more carbs than protein.
The main point here is, figuring and tracking macros keeps you in control. Because you have an idea of the effect of the food you’re consuming on your body. And with that, you can make necessary adjustments if need be just so you can reach the desired goal.
It’s important that every meal you take is a good source of proteins, fats, and carbs. Ensure that you do not undereat as this could cause an imbalance in hormones. And it can affect your goal. It’s also important that you have a consistent schedule. Consistent schedule as to time to eat and sleep. This would help out a lot in reaching your goal. So always bear in mind that there’s more you have to do even after figuring out macros.