Hi loves ❤,
Macro. Macro-nutrients. Carbs, Protein, and Fat. Whatever you call them, there is one thing in common: THEY ARE IMPORTANT. For me, 2018 was a year of growing and thriving. With that, I made one decision that has forever changed my life. I began tracking my macros. 25 pounds later – I am pro-Macro Tracking.
In July of 2018 I was blessed to receive a FREE appointment with our company nutritionist. This appointment was beneficial to me because I was able to gain the insights into how a nutritionist feels about the trend of tracking macros. I am forever grateful for this appointment and I first wanted to take a few seconds to explain a little on what I learned from her.
My talk with the Nutritionist
I had a great talk with the nutritionist, and felt a weight off my chest – confirming that I was taking steps in the right direction. At the time of the appointment, I had lost 7 pounds by myself (I’m currently sitting at 25 pounds lost – 30 more to go.) She confirmed that tracking macros was the way to go and if I followed her advice, I would be dropping weight quickly. She advised the following:
- Track your Carbs: 35 grams of carbs per meal and 10-15 grams of carbs per snack
- You can consume 3 meals and 2 snacks a day
- Avoid starchy carbs
- Continue a mix of cardio, HIIT, and weight training 4-5 times a week.
What I did afterwards
When I left the appointment, I craved more information. I researched macros, spending time watching videos, reading articles, and browsing social media for my information. One thing that was important to me was finding the best application to track macros. I found that I prefer the application Carb Manager. It allows you to track water intake, food intake, and weight. You are able to search on foods, create your own foods, and even scan the bar-code.
As for the nutritionist’s advice: It only took me a few weeks to realize this is not going to work for me. Why you ask? Well when I was focusing on only my carbs, I found myself not meeting my protein or fat limits for the day. My meals became focused solely on carbs and how to maximize the foods I could eat within that carb limit. I was always hungry and felt like my workout supplements were consuming most of my daily carb limit. That is when I looked into tracking my macros (carbs, protein, and fat) as a whole and calculating my macros based on my activity levels, current weight, and body type.
What is my lifestyle now
In February, I will be preforming my first “cut”. I have calculated my macros for the cut (179C, 55F, and 179P). Please note that everyone’s body is different, and what works for me may not work for yourself. Check out the below section on how to calculate your own macros. I will still be meal prepping every weekend – and really focus in on eating clean – unprocessed foods for the majority of my caloric intake. All I know is I will at least be cutting for the month of February. I am a big promoter of lifestyle balance – SO I will be having treat meals/snacks during the cut as long as they fit into my daily macros. As for my workout routine – I will be focusing on getting in a little more cardio/HIIT each workout and focus on compound lifts that impact multiple muscles at a time. If you head to my Instagram or Facebook – I will be sharing my workout routine for the month of February and give a look into my meal prep each week.
How to Calculate your Macros
When it comes to calculating your macros, there are a few different ways. There are a million Macro Calculators out there. With a Macro Calculator, you simply answer a few questions, then it will give an output of what your macros would look like to get you to your goal.
Check out a few of my favorite Macro Calculators
You can also calculate your macros manually. I have recently calculated my macros manually and it was an overall easy process. The instructions I followed were simple and straight to the point. You can find that article here.
In order to calculate your daily macro limits, you have to take the below 5 steps. In the article I linked above it goes over each step in detail and gives an example to help out! When you calculate your macros manually, there is a little more flexibility by being able to choose how many calories to take away/gain when deciding if you are bulking or cutting and you get to choose the multiplier when calculating your fat intake.
Steps to Calculate Macros
- Calculate Your Maintenance Calories
- Choose A Goal, and Adjust Your Intake
- Protein Daily Intake
- Fat Daily Intake
- Carbohydrates Daily Intake
I hope this article gives you more clarity on tracking and calculating macros. If you have any questions, leave them below and I will get back to you!!