*This post has been written as part of the GoodLife Fitness Blog Ambassador program. All opinions expressed are my own.
MACROS – ARE THEY IMPORTANT ??? YES THEY ARE!!!!!
We all know you must move your body through exercise daily if we want to reach our goals But does it matter what we eat? Duh, of course it does! Like the old saying goes “Abs are made in the kitchen”. If you have been following this blog lately you will notice that I am tracking my macros very closely. My coach has me set up on a set of macros designed around my activity level and weight.
Let break down what exactly “macros” means.
First off – to macro count you need to count the number of protein (4 calories/gram), carbs(4 calories/g) and fat( 9 calories/g) grams you consume in a day. You absolutely must have a good food scale to do this correctly. Macros are important for both cutting (getting lean) and bulking (building mass). The first step in macro counting is to set up your own goals. But how?????
Well let me show you – you can easily Google “macro calculator” plug in your numbers and it gives you are pretty accurate number of calories to consume . I chose to do it old school with math and a calculator.
Here is how I figured out mine –
1. Figure out your BMR ( basal metabolic rate)
370 + (9.8x lean body mass) = BMR
You need to determine your body fat % by estimating if you don’t have calipers and a trainer to figure it out. I guessed at mine using online pics of people and their body fat % and I estimated I was at 35%.
So my lean body mass is 175lbs X 35% = 61.25
now 175-61.25= 113.75 is my lean body mass
So I plug that into the BMR formula 370 + (9.8×113.75) = 1484.75
2. Now I need to figure out how “active” I am , my TDEE (total daily energy expenditure)
If you are not active then BMR X 1.2
If you are lightly active BMR X 1.375
If you are very active BMR X 1.55
I’m very active so 1484.75 X 1.55 = 2301.36
This is my “Maintenence” calories , the amount of calories I need to maintain my weight. Now I don’t want that because I am cutting/leaning out.
3. So I Subtract 20% to lean out or add 20% to bulk
2301.36 X 20% = 460.2
2301.36 – 460.2 = 1841.09
So I need to consume 1841 calories a day to lose weight.
BUT WAIT – we haven’t even figured out “macros yet”
4. This is actually the easy part – for protein you simply need to eat your weight in grams.
So I’m 175 therefore I need 175g of protein. Now protein is 1g = 4 calories so 175×4= 700 calories . So 700 calories a day is coming from protein.
Now we figure out fats – 25% of your calories come from fats so 1841 X 25% = 460 calories now divide that by 9 ( because 1g of Fat has 9 calories) so 460/9= 51g of fat per day
Now the balance is carbs!!! Yeah!!!
Take your protein calories + fat calories = mine are 700+460= 1160
Subtract from your daily goal
1841-1160 = 681 calories leftover divide by 4 (because 1g of carbs = 4 calories)
So 681/4 = 170 g of carbs
To break it down my daily goals look like this
Totaling 1841 calories. Simple right!
Now you can totally do the online calculator as well and see if it gives you the same # or close to it.
I get most of my info from Bodybuilding.com as they have the biggest source of info I can find so I trust their calculator.
Now that you have your macros figured out, you still need to workout and push yourself. My favorite place to do that is at GoodLife Fitness because all the equipment I need is there. I simply can’t get the kind of workouts I need at home. I Must have a Squat Rack !!!!!
Next step – The absolute most important this is to TRACK YOUR MACROS!!!!
You can do this in My Fitness Pal which is the easiest way to keep track, their app is fantastic and I track everything I eat and drink!
So if you get confused figuring out “what should I be eating” just remember IIFYM ( if it fits your macros) then eat it!
Good luck and shoot me a message if you are super confused.