Now that we’ve introduced the concept of macros and explained how you can tweak them to reach your goals, we’re going to teach you about measuring macros. It’s a little bit of math, so hold on to your calculators!
As a refresher, the recommended ranges for each macronutrient are:
- Carbohyrates: 45-65 percent of your daily caloric intake
- Protein: 10-35 percent of your daily caloric intake
- Fat: 20-35 percent of your daily calorie intake
- A gram of carbohydrates has 4 calories.
- A gram of protein has 4 calories.
- A gram of fat has 9 calories.
Finding Food Figures
This sounds like a lot of work, doesn’t it? Never fear: Most of us eat the same 20-30 foods repeatedly. Save your macro counts for favorite foods in your handy-dandy notebook, and you’ll be measuring macros in an instant.
From here, the world is your oyster (Pacific, raw, medium: 2.5 grams carbs, 4.7 grams protein, 1.1 grams fat). You can boost your protein to a 40-40-20 plan to build muscle. You can increase carbs to 50-30-20 before an endurance race. You can decrease your calories to lean down and still calculate a balanced diet.
Maybe you aren’t measuring macros every day, but trying it for a while can tremendously elevate your eating awareness and help you achieve healthier habits. Practice makes improvement. Let us know how it goes!