If you’re looking to lose weight or build muscle, counting macronutrients (macros) can be a helpful tool. Macros refer to the three main macronutrients in food: protein, carbohydrates, and fat. By tracking your macros, you can ensure that you’re getting the right balance of nutrients to support your fitness goals.
Here’s how to count macros for an IIFYM (If It Fits Your Macros) eating plan:
1. Determine your daily calorie needs
Before you can determine your macros, you need to know how many calories you need to consume each day. There are many online calculators that can help you determine your daily calorie needs based on factors like your age, height, weight, and activity level.
2. Set your macro ratios
Once you know how many calories you need to consume each day, you can determine your macro ratios. The most common macro ratios for weight loss are:
– 40% protein, 40% carbohydrates, 20% fat –
35% protein, 45% carbohydrates, 20% fat
For muscle gain, the most common macro ratios are:
– 30% protein, 50% carbohydrates, 20% fat
– 25% protein, 55% carbohydrates, 20% fat
3. Track your macros
Once you’ve determined your macro ratios, you can start tracking your macros using a food tracking app or website. Some popular options include MyFitnessPal, Lose It!, and Cronometer.
When tracking your macros, it’s important to weigh and measure your food to ensure accuracy. You can also use the nutrition labels on packaged foods to determine their macros.
4. Adjust your macros as needed
As you progress towards your fitness goals, you may need to adjust your macros. For example, if you’re not seeing the results you want, you may need to adjust your macro ratios or reduce your calorie intake.
5. Understand the importance of each macronutrient
Each macronutrient plays a different role in your body, and it’s important to understand the importance of each one when counting macros. Protein is essential for building and repairing muscle tissue, while carbohydrates provide energy for your workouts and daily activities. Fat is important for hormone production and brain function.
In conclusion, counting macros can be a helpful tool for achieving your fitness goals. By determining your daily calorie needs and setting your macro ratios, you can ensure that you’re getting the right balance of nutrients to support your goals. And by tracking your macros and adjusting as needed, you can make progress towards your goals over time. So create an IIFYM eating plan that works for you!