How to Count Your Macros : Detailed Guide



Introduction

If you’ve ever had a encounter with a gym enthusiast or a nutritionist chances are you might have heard the term “Counting Macros”.

Basically if you’re on a serious mission of shedding some fat or gaining some muscles all of this depends on adequate amount of excercise and study of what you put in you’re mouth(by calculating macros).

This term Macros might sound confusing or complex to you if you’ve previously got no idea about it,but don’t worry it’s not that tough to understand & we’ll help you through it in this article.

So let’s dive into the basics and also why counting Macros is Very essential if you want to see desired results in your fitness.

Various food describing three different macronutrients

What are macronutrients?

Macros play a huge role in the results you achieve in your fitness has grabbed your attention, it’s important to know what they are and how exactly do they work.

Macro Nutrients Consists of Three Primary Segments;

  • CARBOHYDRATES
  • FATS
  • PROTEINS

Let’s dive in deep with each of this Component.


CARBOHYDRATES

Carbohydrates also are known as “Carbs” are present in almost all the foods that we consume. This component plays an important role in our diet which consists of sugar, fiber, or starch which is used by our body as an energy source.

We find carbs in Rice,grains,starchy veggies,fruits,etc.

One gram of carbohydrate contains of 4 Calories and is the primary contributor of our calorie intake.

Studies show that for a healthy individual it is recommended to consume 48-65% of calories from carbs out the total calorie intake.

Potatoes - Source of carbohydrates - Fitnest Sports and Nutrition
Potatoes;(17gms Carbs every 100gms)

For Example: If you’re following a diet plan of where you are consuming 2000 Calories, then roughly around 1100 Calories out of those should be Carbs.

Now that said the ratio of consumption of carbs totally depends upon your goal. Whether it is to put on muscle mass or lose some weight or simply maintain your current Body structure.


FATS

The second component is the one with more dense calories packed in the same quantity as that of the other two (i.e. Carbs & Proteins).

Every single gram of fat contains 9 calories.

Fat plays a vital role in the absorption of nutrients and also many other functions such as hormone production. To make these functions run properly our body needs fat as an energy source. So it is crucial to consume fats.

Dairy products - Fitnest Sports and Nutrition

We mostly obtain Fats from Dairy Products,Oils,Nuts,Meat,etc.

Fats are also Classified further as Saturated/Unsaturated or Healthy/Non-Healthy, but we’ll keep a detailed study of that categorization for another article.

The recommended intake of calories through fat is roughly from 18-35% of the total calorie intake that is for a 2000 calorie diet, it goes roughly around 400 calories through fat.


PROTEINS

The last but not the least macronutrient is Protein, this is the primary Component which helps us build muscle, helps to keep our immune system intact and has a lot of other benefits.

One gram of protein contains 4 calories which is same as that of carbohydrates.

Boiled egg - protein source - Fitnest Sports and Nutrition
(Eggs;One of the primary sources of protein)

the recommended intake of calories through protein is somewhere around 15-35%, i.e. roughly around 400 calories on a 2000 calorie diet plan.

Primary sources of protein are Meat,Eggs,Dairy,Whey Protein,etc.


“Worry about the Macros and let the calories look after themselves”

Laura Childs

HOW DO I TRACK MY MACROS?

So now you’ve basically got an idea what exactly macros are and their three primary components,let’s know how to keep track your macros.

Nowadays there are many Applications such as MyFitnessPal present which help us calculate our macros distribution and calories intake very conviniently,where we can add what we consume along with quantity and it keeps track for us which makes it a lot easier for us.

We can also check out the contents of the food we consume and write down the macros/calorie intake in a journal and at the end of the day, we get an idea how much we are eating and what changes need to be done to meet the required intake and achieve the desired results.

Now that being said the intake may fluctuate a bit and that is completely okay.


Example of how we can calulate calorie intake and Macros

The example we are considering below is based on a diet of roughly 1800 calories intake,so it may vary according to your calorie intake.

MacronutrientCalories Per GramCalorie intake acc to 1800 Calories diet PlanIntake in grams
CARBOHYDRATES445% of 1800 calories = 810 810/4 = 202.5 gms
FATS925% of 1800 calories = 450450/9 =
50 gms
PROTEINS430 % of 1800 calories = 540540/4=
135 gms
So for an 1800 calorie diet and considering the ideal intake, we should consume around 202 grams of Carbohydrates,50 grams of fats & 130 grams of Protein.

BENEFITS OF TRACKING MACROS

  1. With Proper intake and tracking, you can make an influence on your metabolism.
  2. Muscle building with proper intake can be more efficient.
  3. As you know what amount of food you are going to consume you have a higher chance of controlling your appetite.
  4. As all the requirements of the body are fulfilled because of proper tracking you’ll see an improvement in workout performance.

PRIMARY FOODS FOR EACH MACRONUTRIENTS:


CARBOHYDRATES
  • POTATOES
  • WHOLE GRAINS
  • LEGUMES
  • STARCHY VEGETABLES
  • OATS
  • BEANS
  • LENTILS

FATS
  • DAIRY PRODUCTS
  • OILS
  • NUTS
  • SEEDS
  • FATTY FISH
  • AVACADOS

PROTEINS
  • WHEY PROTEIN
  • CHICKEN
  • EGGS
  • BEEFS
  • TOFU
  • COTTAGE CHEESE(PANEER)
  • NUTS

Now at the end of this article, I hope you might have got the basic ideas about macronutrients, how to track them, how to calculate the intake, and the primary sources of each macronutrient.

Do let us now if we can add some more information you think we missed and we will be glad to work on that.




2 thoughts on “How to Count Your Macros : Detailed Guide”

  1. Thanks for providing with the detailed guide about macronutrients, i was not exactly getting understanding the terms but now they’re clear.
    Keep posting such content.

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