There are many things to consider when you’re trying to lose weight. One important factor to consider is the macros you’re consuming, which are the nutrients that provide you with energy. Basically, managing your macros means maintaining a delicate balance of the right foods in the right amounts. We’re here to share everything you need to know about calculating and balancing your macros to optimize weight loss.
“Balancing and counting macronutrients can be an effective weight loss strategy if done correctly and consistently. By understanding the importance of each macronutrient and knowing how to calculate and adjust your intake, you can tailor your diet to effectively achieve your weight loss goals,” explains Amy Goodson, M.Sc., DT.P., DT.Sc., DT.D., DT.L.Registered Dietitian and Certified Sports Dietitian who serves on our Medical Expert Committee.
We’re here to break down the macroeconomic balancing process which can take a little getting used to.
What exactly are macros?
Macronutrients are the nutrients that give your body the energy it needs to function and carry out daily activities. The three main macronutrients are fat, carbohydrates, and protein, and they all play an important role in overall health.
Goodson tells us that healthy fats are essential for a healthy brain, cell membrane maintenance and hormone production.[Fats] “Fats also help keep you full and satisfied, which can prevent overeating,” Goodson says. “Fats, however, provide more calories per gram (nine calories per gram versus four calories per gram that carbohydrates and protein provide), so individuals generally don’t need as much fat as carbohydrates and protein.”
Carbohydrates are essential because they are your body’s main source of energy. Carbohydrates are converted into glucose, which helps your body function properly and successfully perform physical activities.
“Carbohydrates are essential for providing quick energy, especially during high-intensity exercise,” says Goodson. “They also play a role in brain function and can help regulate mood and cognitive performance, in addition to providing many B vitamins and fiber. Fiber is indigestible, so it can help increase satiety after meals, which helps with portion control and reducing hunger.”
Finally, let’s talk about protein. It’s essential for building and repairing muscles and tissues. It’s also necessary for the production of hormones, enzymes, and other chemicals in your body.
“Protein promotes muscle growth and maintenance, aids in recovery from exercise, and helps [maintain] “Corn has a high thermic effect, meaning it requires more energy to digest, which can help with weight loss,” Goodson says. “It helps individuals feel full faster and stay full longer, which can also help with portion control, a key part of weight loss.”
Here’s how to calculate your macros:
Calculating your macronutrient needs is a bit complex, but it will help you ensure that you are adjusting and consuming the right amounts of food to maximize weight loss. A calorie calculator app can be helpful, as well as a journal so you can record your progress.
1. Determine your needs.
The first step is to know your daily calorie needs. This includes things like your gender, age, height, weight, and physical activity level.
“The calories per pound rule is a simplified method for estimating daily caloric needs for weight maintenance based on body weight. This rule uses a multiplier to estimate the number of calories needed per pound of body weight to maintain current weight, taking into account varying activity levels,” Goodson explains.
This should give you a good estimate of the calories you need to maintain your current weight. To lose weight, it is recommended to establish a deficit of 500 calories per day. This can be achieved by reducing your calorie intake from your diet, increasing your physical activity, or a combination of both.
Here are the basic multipliers to determine your daily calorie needs:
- Sedentary (little or no exercise), calories per pound: 13 to 15
- Moderately active (light exercise/sport 1-3 days/week), calories per pound: 15-18
- Active (moderate exercise/sport 3-5 days/week), calories per pound: 18-20
2. Define macronutrient ratios.
The next step is to establish your macronutrient ratios based on your personal information. Goodson explains that common ratios for weight loss should fall within these percentages:
- Protein: 25 to 30% of total calories
- Carbohydrates: 30 to 40% of total calories
- Fats: 25 to 35% of total calories
3. Calculate the amounts of macronutrients you should consume.
- Protein: 1 gram of protein = 4 calories
- Carbohydrates: 1 gram of carbohydrates = 4 calories
- Fat: 1 gram of fat = 9 calories
Goodson’s example is this: If your daily caloric need is 2,000 calories and the ratio you choose is 30% protein, 40% carbohydrates, and 30% fat, you can follow this formula:
- Protein: 2000 x 0.30 = 600 calories / 4 = 150 grams
- Carbohydrates: 2000 x 0.40 = 800 calories / 4 = 200 grams
- Fat: 2000 x 0.30 = 600 calories / 9 = 67 grams
Tips for balancing your macros for weight loss:
Once you’ve determined how much of each nutrient you need to reach your weight loss goals, here are some simple tips to keep in mind.
1. Make sure you include enough protein.
This will help you maintain muscle health and feel full. “It’s important to eat protein at every meal and snack to help manage hunger and satiety, as well as for portion control,” Goodson says. “Ideally, aim for a quarter of your plate to be lean protein at each meal.”
2. Watch your carbohydrates.
Opt for complex carbohydrates, including fruits, vegetables, and whole grains. You should choose these over simple sugars to keep your energy levels up and prevent blood sugar spikes. Goodson recommends filling a quarter of your plate with fiber-rich carbohydrates at each meal.
3. Load up on non-starchy vegetables.
Fill your plate with non-starchy vegetables. Goodson recommends: “Include colorful vegetables like broccoli, yellow squash, zucchini, asparagus, red peppers, carrots, etc. at as many meals as possible. Ideally, make half of your plate non-starchy vegetables at each meal for added fiber and nutrients.” [fewer] calories.”
4. Use healthy fats as toppings.
Healthy fats like nuts, avocados, seeds, and olive oil are a perfectly healthy topping for your meals. They also help you feel full. “Think of adding them as a garnish on a plate at a restaurant,” says Goodson.
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