Counting macros is the most effective and realistic way to nourish the body properly, avoid over-consumption and still maintain a quality of life.This approach is not only appropriate to reach and maintain your weight and/or body composition goals, but macros can also be used to manage a variety of health complications and chronic disease states. Here are 5 tips on how to start counting macros.
With all of the resources available on the internet these days, it’s hard to know which resources to trust and get your nutrition information from. Counting macros has commonly only been used in the gym and sports environment, however, it can be used to achieve almost any nutrition goal that you have! You can count macros to lose or gain weight, to gain muscle composition or improve several health complications or disease diagnoses. If you are seeking to make changes to your nutrition to reach a goal and not feel like you are depriving yourself, this is the only route to go! Here are 5 tips on how to start counting your macros. If after reading this blog post you still feel like you need assistance, check out my Macros Nutrition Program and I will help you every step of the way!
Establish Your Daily Calorie Needs
Determining your daily calorie needs is dependent on your current weight, height, age and physical activity level. First, you need to calculate your resting metabolic rate (RMR), which means how many calories your body burns just sitting there and doing nothing all day. If you are physically active, your activity must be accounted for by multiplying your RMR by an activity factor.
Activity Factors
Sedentary (light activity): x 1.2
Lightly active (exercise 1-3x/week): x 1.375
Moderately active(exercise 3-5 x/week): x 1.55
Very active (exercise 6-7x/week – athletic): x 1.725
Extra active (exercise daily – sports athlete or very physical job): x 1.9
Figure Out Your Macronutrient Breakdown
Once your calories needs are established, you must establish your macronutrient breakdown dependent on your goal. Whether you are trying to achieve weight loss, gain muscle, or improve a health complication (i.e. Diabetes, fatty liver, high triglycerides, etc), each will require a different macronutrient breakdown. Below are the general macronutrient breakdown recommendations, however, dependent on your goal your breakdown could be lower or higher than these recommendations.
General AMDR Macronutrient Breakdown Recommendations
45-65% carbohydrates
20-35% protein
10-35% fat
*If you are struggling to figure out your macronutrient breakdown, join my Macros Nutrition Program!
Count Your Macros
The best way to count your daily macronutrient consumption is by utilizing apps like MyFitness Pal or LoseIt!. Both of these apps will allow you to keep a food journal of all of your meals and snacks, as well track your macros. These apps provide a certain sense of accountability and are amazing at letting you know what needs to be adjusted or what is a good food combination. Of course you can still use a paper journal and count your macros yourself! However, through personal experience and the experience of all of my clients, the apps are commonly a more convenient route.
Be Consistent
Aim to meet your goals most days and show up for yourself! Recognize that you are human and social events, nights out, and dinners happen. There’s no need to stop your social life while you are trying to meet a goal. Set a game plan prior to attending these events and STICK TO IT. Check out the restaurant food and beverage menu beforehand or inquire about what is being served to establish safe options and you will be just fine!
Don’t Expect Perfection
There is not one person on the planet that hits their macro goals perfectly on a daily basis. As long as you are + or – a few grams per meal or snack you are in a good space to meet your goals. The most common form of self-sabotage when trying to meet a nutrition goal is expecting perfection and then when that doesn’t happen most completely fall off track. You are learning a new way to look at food and how to put meals together, it’s okay if it takes you a couple of months to develop of routine. Nutrition is not a black and white kind of situation, so give yourself some grace and keep it movin’ when things don’t work out the way you wanted.
QUESTIONS?
I hope you learned a thing or two on how to start counting your macros! If you need further support to reach your goals check out my Macros Nutrition Program. Or if you have any further questions feel free to comment below or email me at therealisticdietitian@yahoo.com
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