Last week we introduced the concept of macros; this week, we’re going to explain how tracking macros can help you reach your goal…whatever that goal might be.
The recommended ranges for each macronutrient are:
- Carbohydrates: 45-65 percent
- Protein: 10-35 percent
- Fat: 20-35 percent
Figuring out what percentage of your diet each day is currently made up of carbohydrates, fats or protein allows you to see where you can make changes. If you want to gain muscle, for example, you may need to increase your protein intake. If you want to reduce cravings and inflammation, you may need to decrease your carbohydrate intake. And if you want to lose weight, you may need to adjust your fats and carbohydrates (along with your total calories).
Without practice, most of us overestimate our protein consumption and underestimate our fats and carbs. Tracking macros can help you develop a better sense of what you’re truly eating, so that you can finally lean down or get bigger.
So why wouldn’t you track your macros? If you’re the type of person for whom watching every bite turns into anxiety or obsession, then you’d be better off with a simple food journal that can give you a broader picture of your eating habits.
If your diet and exercise routines already are largely healthy, then tracking your macros for a short time can help you burst through a weight or strength plateau. But once you’ve gotten the hang of balancing your macros, this level of precision and effort may not be necessary long term.
Think you may want to try tracking macros? Tune in next week, when we’ll tell you how!