Everyone has that one friend (or several) on Instagram who is constantly showing off their latest “gains” and hashtagging things like #IIFYM while weighing meals on a scale and skipping out on socializing to keep within their macros. Then you ask, “What is this life and do I want to take part in it?”
Let’s start by finding out what counting macros even means. Macros is short for macronutrients, which are some of the major the nutritional components of your diet like protein, carbohydrates and fats. These are required in large and specific amounts in your body to maintain a healthy body composition, AKA that shredded look we all want.
Counting your macros means tracking the number of grams of protein, carbohydrates and fats you consume in a day. Why is this important? Because to lose weight but maintain lean muscle mass, you need more than just a caloric deficit. You need to eat enough protein every day to preserve your muscle. You need to eat enough carbs to provide those muscles with glycogen stores that you’ll use when working out intensely. And lastly, you need to eat enough healthy fats which play an important role in hormone synthesis. Every macro formula is different for everyone, but generally follows a rule of 40% protein, 40% carbohydrates and 20% fat.
Some peeps think they can eat anything within their macro count no matter if the food comes from a drive-thru or a farmers market. That’s where #IIFYM, If It Fits Your Macros, comes from. [insert eye roll emoji.] However, the micronutrient content of your food source is just as important as the macronutrient content. Micronutrients are the vitamins and minerals that support healthy physiological functions in the body. Put it like this: having a great body but also having a chronic disease due to lack of micronutrients is not sexy.
4 Ways to Know if You’re Right for the Macro Life
- You can get on board with clean and precise eating, avoiding junk food and limiting cheat meals.
- You can make a pact with yourself to remain consistent with counting your macros – Every. Single. Day.
- You’ve tried out different meal plans that include clean eating, meal prepping, or even just counting calories in the past.
- You include weight training consistently with your workouts.
1 Way to Know You’re Not Ready
- You struggle with understanding the differences between fats, carbs, proteins, whole foods or processed foods. Maybe you’re not at the right place to start counting macros. There is so much to learn; the basics are undeniably important. Start there first.
4 Steps to Get Started
- Buy a kitchen scale. You’ll need to know precisely how many grams you’re eating, in order to stay consistent with your macro limits.
- Know your goal. There are several free online macro calculators out there – just input your stats and it will give you a goal for each macro count.
- Buy whole, fresh foods and plan out your meals weekly or daily. Prepping is key in the world of macro counting because just one unplanned meal out can throw your whole day off.
- Stay on track. The point of counting macros is to provide your body with a certain formula of nutrition calculated for your own body. To see effective results, focus is key. You can do this!