Counting Macros 101

Eating Healthy for Life

By Ayse Sukola

While counting macros is not new to many people in the nutrition and fitness industry, there are many people who have never heard of this healthy way of eating. Even those who have heard of it are often very confused as to how to calculate and keep track of their needs. While the following information may sound a bit complicated and involved, once you follow these instructions and spend about fifteen minutes setting everything up, its actually quite easy to eat this way.

Macro is short for macronutrient. Macronutrients are nutrients that provide energy (or calories). The three macros you need to track are carbohydrates (carbs), proteins and fats. They each have their own specific roles and functions in the body, which vary in quality and supply us with energy.

Protein helps to build and repair blood cells, DNA and muscle tissue; it produces hormones and enzymes and acts as a transporter in the body. Protein contains 4 calories per gram. Healthy sources of protein include meat, fish, poultry, dairy products, eggs, nuts, seeds, beans, lentils, protein powder and bars.

Fats are necessary for brain health (70% of our brain is made up of fat), blood sugar regulation, hormone production and cell membrane health. Every cell in our bodies contains fat. Fat contains 9 calories per gram. Healthy sources of fat include oil, nuts, avocados, nut and seed butters, butter and egg yolks.

Carbs are made up of sugars the bodys main source of energy. They are broken down into two general categories: simple carbs or complex carbs. Complex carbs generally have more fiber, helping to slow the rise in blood sugar. Carbs contain 4 calories per gram. Healthy carb sources are fruits, whole grains and vegetables.

Both macro and micronutrients are what make up our health. Micronutrients, which are only needed in small amounts, provide the foundation for many metabolic and physiological processes in the body. Vitamins and minerals are two types of micronutrients. We need macro and micronutrients for every function in our body: metabolism, building new tissue, hormone activity, immune function, nervous system maintenance, brain health and more. In other words, the nutrients in food become a structural part of every cell in our bodies.

Current eating patterns in the U.S. do not align with the healthy dietary guidelines. Most Americans exceed the recommendations for added sugars, saturated fats and sodium. The high percentage of the population that is overweight or obese suggests that many in the U.S. overconsume calories. More specifically, More than two-thirds of all adults and nearly one-third of all children and youth in the United States are either overweight or obese (Health.gov.com).

Counting macros is important because:

• You are fully aware of what is being put in your body, which encourages healthier, more well-balanced food choices. However, its not nearly as easy as calorie counting because you are keeping track of very precise numbers of nutrients.
• It teaches you what healthy food portions look like.
• If you exercise or have specific athletic goals, counting macros allows you to take care of your total calorie intake and really eat to support your training goals, ensuring you are always on top of your protein, fat and carbohydrate intake.

Counting Macros vs. Counting Calories:
Counting calories can be a less healthy way of monitoring your daily food intake. This is because we may still eat high carbohydrates, high fats, low fiber, high sugar, etc. In other words, we may be more likely to sacrifice the calories in a healthy food item (e.g. salmon), so that we can reserve those calories to eat a less healthy, nutrient-deficient food item (e.g. candy). Monitoring your macronutrient intake is more likely to ensure that your body is getting everything it needs.

How do I find out how many macros I need each day?
Daily macro allotment is exclusive to each individual because you must supply your age, gender, activity level, sports performance, body type, weight and what your specific health goals are (e.g. weight loss, weight maintenance or weight gain) for the most precise calculations.

What will I need?

• Create a free account on MyFitnessPal.com, or download the free MyFitnessPal app on your smart phone.
• Purchase a small food scale and measuring cups/spoons to keep in your kitchen for food preparation.

Then, calculate your daily calorie requirement, which equals your body weight in pounds multiplied by the activity level number that coincides with your goal (weight loss, weight maintenance or weight gain) in the following chart:

For example, a sedentary person weighing 150 lbs., who works out twice a week for an hour and wants to lose weight, would make the following calculation:
150x12 =1800, which mean he/she can start at 1800 calories per day.

Next, divide macronutrients into your daily calorie allotment. For a starting point, your diet should consist of 30% of protein, 40% carbs and 30% fat.

So for an 1800 calorie diet:

• Carbs = 4 grams /per calorie
• Protein = 4 grams/per calorie
• Fat = 9 grams /per calorie
• Carbs Macros: (1800 x 0.40) /4= 180 grams of daily carbohydrates
• Protein Macros: (1800 x 0.30)/4 =135 grams of daily protein
• Fat Macros: (1800 x 0.30)/9= 60 grams of daily fat

Then, manually enter your macros into your MyFitnessPal account.

• Click on Goals in the heading at the top of the MyFitnessPal homepage (if using the smart phone app, you must click on the More tab at the bottom of your screen first).
• If you are tracking exercise, adjust Activity Level to your appropriate level (sedentary, moderately active, very active).
• Under Nutrition Goals click on Calorie & Macronutrient Goals, and enter the calorie amount you calculated for yourself, and adjust carbohydrates, protein and fat to the percentages given by the calculator. Note: Youll have to round to the nearest 5% increment unless you are a Premium member, which has a monthly fee of $9, or $44 yearly. It is worth it to pay for the membership because its much easier to strictly count your macros.  

Finally, enter your daily food intake, and track your macros in MyFitnessPal.

• To get started, click on the Food link on the website, or the Diary tab at the bottom of your smartphone screen.
• Then, click the Add Food link below the appropriate meal.
• You can then search for a food, enter it manually, or scan the barcode of the food you are eating with your devices camera.
• Adjust serving size as necessary, then click Add Food to Diary on the website, or click the check mark at the top of your smartphone screen.
• The more you do this, the easier it gets, as MyFitnessPal remembers your prior foods and suggest things you normally eat.
• On the website, youll be able to see all of your foods nutrients on the Food page as well as a running total of these nutrients at the bottom of the page. To keep track of your nutrients on your smartphone, scroll to the bottom of the Diary screen, and click the Nutrition button. You can then use the tabs at the top to see how your macros and calories are tracking for the day.
• At the end of each day, click on Complete Entry.

By supplying your body with the nutrients it needs in the calories you consume, you will be more satiated and likely consume fewer calories overall. Add regular exercise to your lifestyle, and you will see dramatic results in your bodys composition, and your overall health and the way you feel will assuredly improve.