I recently posted a podcast where I discussed all things macro nutrients: what carbs, fats, and protein even are, why they’re important, how much of each macronutrient you should be eating, my experience with counting calories and tracking macros, and more! If you haven’t listened to that yet- catch up quickly HERE!
For those of you who have already listened to it, I thought it would be helpful to list out some more examples of macros & give you guys a visual of calculating macros so you can always refer back to it if you forget.
First, let’s start by listing out some healthy examples of each macro (I have an extended list in the food guide of The Healthy Lifestyle Project):
- Fruits- Berries, Apples, Oranges, Grapefruit, Bananas
- Vegetables- Asparagus, Broccoli, Kale, Leafy Greens, Green Beans, Zucchini, Squash
- Grains- Brown Rice, Quinoa, Farro, Chickpea Pasta, Ezekiel Bread, Oats
- Nuts & Seeds- Almonds, Walnuts, Macadamia Nuts, Chia Seeds, Hemp Seeds
- Oils & Spreads- Coconut Oil, Olive Oil, Nut Butters, Hummus
- Organic, Cage-Free Eggs
- Organic, Grass-Fed Lean Meats (Chicken, Turkey, Beef)
- Protein Powder (Whey or Plant-Based)
Ok, now that we know what Macros are, let’s talk about how you calculate them
You guys know I don’t calculate macros, count calories, or track what I eat in any specific way. I explain my approach to eating & macros in that podcast episode! But if you’re a beginner & just want to understand how macros work, this is how you can find a starting point.
I will be using the Katy Hearn Fit Macro Calculator because I’ve found those numbers to be a good place to start. IN MY OPINION: If you’re using this it should be directional advice & not the be all end all. No online calculator fully understands your hormones, genetics, metabolism, body composition, body type, etc. I’m only posting this because I think it’s good to be informed about what you’re eating if you have no idea. I’m not posting this because I want you to start tracking every meal that you eat!
Ok, let’s get down to the calculations. I made up a girl who’s 140 pounds, 5’7, works out 3-4x per week & looking to change the composition of her body (i.e. keep weight relatively stable, but lose body fat & increase muscle mass). This is the output:
So how do you actually apply this to figure out what percentage of each macro you should be aiming for in a day? Here’s a quick cheat sheet:
- Fats= 9 calories per gram
- Carbs & Protein= 4 calories per gram
- Goal Fat Intake= 48.6 grams x 9= 437 calories
- Goal Carbohydrate Intake= 919 calories
- Goal Protein Intake= 472 calories
- **Now take each of those numbers & divide by your 1,828 calories per day to figure out your goal daily macro percentages**
- Daily Macro Percentages:
- Fats: 24%
- Carbs: 50%
- Protein: 26%
Again, everybody is different & the numbers this calculator recommends might not work or make sense for you (i.e. if you’re going through menopause or are post-menopausal, that is way too little fat). Just make sure you’re making decisions that feel right for your body! If you truly feel hungry, then recognize that & don’t starve yourself because of what a random calculator says. Duh.
Ok, stepping off my soap box for now. Hopefully this was helpful for you! Don’t hesitate to shoot me a message on IG if you have any questions.
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