WHAT ARE MACROS & HOW TO TRACK THEM

So, if you are following the fitness community at all, I’m sure you’ve heard about macros. But what are they and how do you track them?


What are macros?

Macros are the nutrients your body requires to properly function. They consist of 3 elements, carbs, proteins, & fats. These 3 nutrients are found in all foods, in varying amounts. 

Fats, unlike carbs and proteins, have 9 calories per each gram whereas the other 2 contain only 4 calories per gram (meaning you can eat more of them!)

Tracking macros, unlike just counting calories, does not only ensure you’re losing weight. Counting macros helps you lose weight, put on muscle, and also to maintain your weight. Tracking macros also ensures your body is getting all the nutrients it needs.

Best park about tracking your macros is that even when you’re trying to lose wight, you can still fit in pizza and ice cream to your daily values!

For the first few months of my weight loss journey, I tracked my macros. It was a way for me to make sure that I was eating right, while also promoting a healthy attitude towards food. I only stopped recently to try out intermittent fasting and intuitive eating for a few months. I’ll be writing posts about both soon!

Tracking macros works for all sorts of goals, body types, and lifestyles. My personal goal was to drop fat and build muscle, macros helped me do that. I haven’t reached my end goal yet, but I’m so close!


Calculating & Tracking Macros:

Now here is where a lot of people get lost when it comes to tracking their macros. Not going to lie, I got completely lost & confused! I put it off for months because I was just so fricking confused, but luckily for you, I’m here to break it all down!

 

Step 1: Figure out your fitness goals!

-Do you want to build muscle (get that booty girll!)? Lose fat? or Maintain your weight? Once you figure this out, you’re ready for the next step!

Step 2: Find an accurate & credible macro calculator (You should not have to spend any money to use one!!).  Here is a list of my favorite macro calculators:

-Bodybuilding.com *Least favorite, it does not go into as much detail*–> Bodybuilding.com just gives you 3 values, proteins, fats, and carbs. The other sites included give more information, but this one is good if you’re just looking to compare macros or get basic information!

-Katy Hearn Fit *Most favorite*–> Katy Hearn Fit is the most user-friendly calculator of the 3 and allows you to input and receive the most information.

-IIFYM *This one is the most popular among the fitness community*–> I really like this one, but it presents the information in a somewhat confusing way. It is known as one of the most accurate online macro calculators!

Step 3: Inputting and Receiving your information on Katy Hearn & IIFYM:

-Both Katy Hearn and IIFYM will tell you your BMR & TDEE.

-Your BMR is your Base Metabolic Rate, which is the amount of calories you’re burning when you do nothing, jus the amount you burn by existing essentially.

-Your TDEE is your Total Daily Energy Expenditure, the amount of calories you burn each day with exercise included. In order to lose weight, you need to eat less than this amount!

-On each site, you will need to choose your fitness goals and the intensity (I recommend choosing standard intensity!)

-Then you’ll have the option to customize the grams you consume each day per macros unless you have a specific low/high fat or carb diet you can leave them at their preset values. After this, you’ll receive your full results, with your carbs, proteins, fats, and calories included. Keep these for the next step!

Step 4: Find an app to track your macros & input your results:

Lifesum

-My Fitness Pal *Not as pretty, but it’s my favorite*


You’re done! Congrats, you go your macros and are ready to slayyy your fitness goals!

Do not stress if you go over or under your macros!

Unless you’re bodybuilding or participating in bikini competitions, you really only need to focus on hitting your protein and calories goals each day. The other values are flexible, some days you’ll go over your carbs & under your fats, that is completely okay! Some days you’ll go over and some days you’ll go under, just do what works best for you 🙂

If you want some fitness inspo here are a few of my favorite people that track their macros:

Best of luck on your journey! Share your progress with me on Twitter!!

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Live Learn Wander-Mia xx
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