Macros Plain & Simple

You have started in the gym, training is going well and you are starting to see results. You start searching the internet or asking for nutritional advice and the term “macros” comes up. So what exactly are macros, and why is having a basic understanding of them crucial to your success. Let’s take a look

So what are they?

Macros are short for macronutrients, which are the nutrients your body needs in large amounts to function properly. There are three types:

Protein: The building block of muscle for your body. Protein helps repair tissue, build muscle, and make enzymes and hormones. Good sources include meat, fish, eggs, dairy, legumes, and nuts.

Carbohydrates: While sometimes demonised carbohydrates are your body's main source of energy. They can be found in foods like bread, pasta, rice, fruits, and vegetables. Carbs are broken down into glucose, which your body uses for energy.

Fats: Fats are essential for your body to absorb vitamins, produce hormones, and protect your organs. Healthy fats can be found in foods like avocados, nuts, seeds, and olive oil.

Why is understanding Macros Important?

Understanding macros and the amounts you are consuming can help you in many different ways. By balancing your intake of proteins, carbs, and fats, you can better control your calorie intake and manage your weight.

Also having an understanding of how they create your total caloric intake is important so you understand even in basic terms what you’re consuming. Knowing that Protein and Carbohydrates contain 4 calories per gram and Fats 9 calories per gram allows you to understand how your daily caloric number comes to be. As an example consuming 100 grams of Protein per day would mean 400 of your daily calories are coming from Protein. If you were consuming 1800 calories that would mean 1400 calories were coming from Carbohydrates and Fats. Understanding this helps allow you to see your meals and certain foods differently.

How to Track Macros

Tracking macros can seem daunting and complex but it doesn't have to be. Here are some simple steps to get started:

Know Your Goals: Are you trying to lose weight, gain muscle, or maintain your current weight? Your goals will help you determine your macro needs.

Figure Out Your Needs: Use a macro calculator to figure out how many grams of protein, carbs, and fats you should eat each day based on your goals, age, weight, height, and activity level. Two simple equations are mifflin st jeor and Harris Benedict equations which help provide a baseline to begin with or consult with a dietician or nutritionist to help formulate a baseline.

Track Your Macros: With the advancement of technology it’s never been easier to track. Apps like My Fitness Pal and Cronometer take as little as 10 minutes to log and help keep you accountable while also helping provide an education on understanding how calories formulate the meals you consume. Learning how many calories and the macro breakdown in a piece of 200 gram steak certainly helps you make more informed choices when out to dinner. Or maybe why substituting the chips with vegetables on the side of the Parma may help your caloric intake for the day.

Understanding and tracking macros can be a game-changer for your health and fitness journey. This is especially true when you are dedicating good amounts of time to regular resistance training. By paying attention to the proteins, carbs, and fats you consume, you can make more informed choices in regards to your nutritional habits. Start small, keep it simple, and remember that balance in life is key. Happy tracking!