The Easiest Way to Calculate Calories & Macros (Without Losing Your Mind)
By definition, “a macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and minerals such as calcium, zinc, iron, magnesium, and phosphorous.”
Counting macros does wonders for the body. While everyone is so obsessed over the idea of counting calories, knowing how much of each macronutrient that you are getting can drastically improve your fitness progress.
For example, if you aren’t getting enough protein, your muscles will start breaking down (catabolism) to use for energy later. Not getting enough carbohydrates can make you feel terrible and weak. Carbs are the fuel for your workouts! Lastly, not getting enough fat into your diet can wreak havoc on your hormonal system and make it more difficult for you to put on muscle since fats increase your growth hormones. Also, it may bring a halt to your weight loss.
- Proteins: Also known as “the building blocks of muscle,” protein is a large molecule in our foods that is broken down into amino acids.
- Fats: Fats are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.
- Carbohydrates: Carbs are any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They are used to be broken down to release energy in the body.
- Proteins = 4 calories
- Fats = 9 calories
- Carbohydrates = 4 calories
Let’s take a look at the sample nutrition label below.
- Protein: 3 x 4 = 12
- Fats: 8 x 9 = 72
- Carbohydrates: 37 x 4= 148
Caloric total: 12 + 72 + 148 = 234 calories. (it’s a little different than listed number, don’t worry, this happens from time to time)
Well, it all depends on what your fitness goals are, to be honest. If you want to “lose weight,” than calorie counting would be your way to go. Tweaking your macros can actually help you with your specific needs as you can see below.
End of story: Do your best to determine what amount of macros suit your body and needs the best!
Your trainer and friend,