How to Track Your Macros

Another macronutrient our bodies need to have energy and to function at its finest . This macronutrient makes up all of your favorite pastries, breads, pastas and candies. Carbohydrates are also considered to be fruit, starchy vegetables, dairy, and grains ( Coila). Last but not least is Fat. Our bodies and brains need fat to survive. The fats we eat in our diet can be separated in to two main groups. These groups are unsaturated fats and saturated fats. To stay on the healthy side, you will want to include mostly unsaturated fats on your plate. Foods high in unsaturated fats would be nuts, seeds, olives, and avocados. The foods that are generally higher in saturated fats will be foods such as cupcakes, cookies, butters, cakes, other packaged foods and treats, and coconut oils (mens).

Every individual has a macro makeup that is pristine for their body type and activity level. For fat-loss, for muscle growth, and for sustainability, the numbers will vary greatly. Changing your macro counts based on your goals is one of the many perks of flexible dieting. You can start by asking yourself a series of 2 questions to better know how to incorporate flexible dieting for your body type.

1. Am I willing to stick with this long term?
2. What is my main goal with macro tracking?

After you answer each of these questions you will now have a blueprint that will guide you on your flexible dieting journey.

Now that you have answered the 2 most important questions on your journey, you can find out your macro numbers and get to work. There are 2 ways you can calculate your macros specific to your body type and goals. The first one is to start with a hand calculation or formula namely, the Mifflin St. JEOR equation. The second one is to input your information in an online macro calculator to find out your numbers. If you choose the latter, I recommend IIFYM.com. To find out your macro numbers by hand with the Mifflin St JEOR formula (Mifflin), you first need to start by finding out your REE or your Resting Energy Expenditure. This can be found by doing the following:

For women:

• 10 X Weight(kg) + 6.25 X height(cm) -5

For Men:

• 10 X Weight(kg) + 6.25 X height(cm) – 5 X age(y) -161

Once you have completed the REE, The next step is to figure out how active you are by your TDEE or Total Daily Energy Expenditure based on the level that you move on a daily basis. These levels are categorized by Sedentary (REE X 1.2), light activity ( REE X 1.375), moderate activity( REE X1.55), or very active (REE X 1.725) . Here is an example of the following equation thus far for a 30- year old male weighing 160 lbs. and standing in at 5’8 who is moderately active.

• 10 X 72.6+ 6.25 X 173 – 5 X 30 +5 =
• 726 +1,081-155=1652(REE)
• 1652 X 1.55= 2,560(TDEE) Calories

By looking at this equation we now know that to maintain weight, this individual needs to consume 2,560 calories per day. In all actuality to lose weight he would need to consume less or be in a caloric deficit less than 2,560 calories, and to gain weight he would need to be in a caloric surplus. After completing these equations and you find your TDEE, you can then start calculating how much of each macronutrient of protein, carbohydrates, and fat you will specifically need. Before we start , there is another significant bit of information to know.

• 1 G of protein = 4 calories
• 1 G of fat = 9 calories
• 1 G of carbohydrate= 4 calories

Let’s start with calculating protein. A general rule of thumb when learning how much protein to aim to consume in your diet every day is to remember that for the general population (who aren’t training vigorously) they need to consume .825-1 grams of protein per lb. of body weight. If we take our individual in our previous equations who weighs in at 160 lbs., he would need to consume up to 160 grams of protein per day for maximum results.