What are Macros and how do I figure out my macros?

What are Macros and how do I figure out my macros?

Is counting calories the key to reaching your fitness goals?

I used to track my calorie intake by scanning every grocery label. But let's be real, there's more to it than that.

Sure, monitoring calories is a good start. But to truly succeed in your fitness journey, you need to delve deeper.

That's where macros come in.

These macronutrientscarbs, proteins, and fatsplay a vital role in achieving your desired results, whether it's shedding pounds or building muscle.

In my recent blog post, I discussed the importance of having a fitness plan. Today, I'm diving into macroswhat they are, how to determine your ideal numbers based on your goals, and some handy tips for tracking your food intake. Because when it comes to achieving those fitness goals, understanding your macros can make all the difference!

What are Macros?

Macros, short for macronutrients, are the three main nutrients in food: carbohydrates, proteins, and fats. Carbs provide energy, proteins build and repair tissues, and fats support bodily functions. Balancing these macros is essential for overall health and achieving fitness goals.

Why are macros important?

Macros are pretty important for keeping you energized, building and fixing stuff in your body, and making sure everything runs smoothly. Balancing your macros helps you stay energized, support muscle growth and repair, and keep your metabolism in check.

How to calculate your macros?

1. Start with Your Goals:

It might sound obvious, but calculating macros begins with defining your fitness objectives(I talked about how to use fitness planner, including set big & small goals in a previous post.) Determine whether you're aiming to shed pounds, pack on muscle, or maintain your current weight.

2. Estimate Your Total Daily Energy Expenditure (TDEE):

I mean, if I'm setting fitness goals, eating is pretty important, wouldn't you say? I would want to know how many calories I need to consume in order to gain muscle or lose weight (calorie deficit). You can calculate your Total Daily Energy Expenditure (TDEE) using an online calculator like the one found here (https://tdeecalculator.net/) or seek guidance from a nutritionist. This tool factors in your activity level, age, weight, height, and gender to estimate the number of calories you burn daily.

Daily Calorie and Macro calculator

3. Crunch the Numbers on Your Macros:

The provided website offers insights into the macros needed for maintenance, weight loss, or muscle gain. You can tailor your intake goals accordingly. Alternatively, our planner features a built-in macro calculating page for convenience. The key is to establish a baseline, allowing you to tweak your approach as needed over time.

Macro caculator


How to track your macros?

1. Use Macro Calculating Apps:

Convenience is key, right? If logging your food becomes too cumbersome, it's hard to stay consistent. Luckily, there are a couple of FREE apps that can make tracking a breeze.

  • MyFitnessPal App: This popular app works on both iOS and Android. Simply input everything you eat into MyFitnessPal to track your calories.
  • Cronometer or MyNetDiary is another great option, especially for tracking micronutrients and identifying deficiencies.

 2. Daily Journal & Monthly Tracking

Next, simply write down your meals, snacks, and the calculated macros in your daily journal within your planner. Take a moment to reflect on your accomplishments or give yourself a well-deserved pat on the back. Utilize our Calorie/Macro Tracker page to log everything for the month. This way, you can easily monitor your progress and make adjustments as needed.

 Click to check out the 'Dear Body. I Love You' Digital Fitness Planner for tracking your macros.

What are your thoughts?

Can you see why macros play a crucial role in achieving your fitness goals?

It's a familiar refrain: Nutrition matters just as much, if not more, than exercise.

Balanced nutrition is a significant component of your fitness journey that simply can't be overlooked. Click to grab our digital fitness planner, the ultimate companion for your fitness goals. Plus, check out my previous guide on how to use a fitness planner to kickstart your journey!

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