I get asked about macros on a daily basis. So, I thought it was time to give you the basics on how to get started with macro counting. It is a great tool to help you achieve your goals and I would love to help you along the way. In today’s post I am just going to give you the simplest explanation, let me know if you have any questions.
Let’s start from the beginning…
What is a macro?
The word macrco is short for macronutrient. Macronutrients make up calories. The three primary types of macronutrients are protein, carbs and fats. Our bodies use each of these macronutrients differently. Carbohydrates are used to fuel energy, fats are used to keep us satiated and protein is used to build and repair muscle.
Finding the Right Balance
It is important to find the right balance of macros to help you achieve your health and fitness goals. You will not only lose weight or gain muscle (depending on your goal), but you will also be more effective at burning fat and building lean muscle. Since calories from protein, fats and carbs are used differently finding the right balance are essential to meeting your goals. You will also feel your best with a healthy balance of the three macronutrients.
Where to Start with Counting Macros?
Before we get into how to figure out your best macro ratio, I recommend beginning with simply tracking what you eat right now, at this moment. That’s it, no tweaking, no overthinking, just seeing what you eat on a daily basis. No calculating what you “should” be eating, just take a week or two to see what you are actually eating each day. Download a tracking app and begin.
Once you have tracked for a week or so, it’s time to focus on your goals and take your macro counting to the next level.
Follow these steps to help you achieve your goals quicker and more effectively:
STEP 1
Decide how you want to track your food.
- download and use a food tracker app
- use pencil and paper
STEP 2
Figure out your initial goal, your first goal (your goal will change over the course of your macro counting journey).
- fat loss
- muscle building
- maintenance
- reverse dieting
I will be going into more detail on each of these topics in the next few days, be on the look out.
STEP 3
Figure out your what your macros need to be to meet your goal. You can do this in a variety of ways.
- hire a macro coach (easiest, most effective when just starting out) *Bonus I am now taking clients*
- use an online calculator
- trial and error
STEP 4
Simply, start tracking everything you eat. This step is ideal to hitting your goals quickly. Make sure you are keeping track of everything you put into your mouth. Remember those licks, bites, and tastes add up quickly.
The key to being successful with macro counting is not setting your caloric intake too low or too high. You want your macros to be doable, to be manageable. If you cannot stick with your numbers you won’t succeed.
“The best diet is one you can stick to for life.”
I have just started taking on a few clients. Contact me for more information. I cannot wait to help all of you achieve your health and fitness goals for life. This is a journey, not a destination.