Macros are a big topic in the fitness and nutrition world, but they can be super confusing to learn. They’re an important part of any healthy diet, though, so it’s worth learning more about them. In this guide, I'll explain what macros are, how to calculate them for yourself (and why), and how you can incorporate them into your own diet for better results!
What Are Macros?
Macros are the three main nutrients that make up the calories in food: protein, carbohydrates, and fat. They're also known as macronutrients. Protein is essential for building muscle mass and keeping you full. It helps maintain your body's organs and tissues, including your skin and hair. Carbohydrates provide energy for your brain and muscles during exercise or work activities such as typing at a computer keyboard all day long! Fats help you absorb vitamins A & D from foods like avocados or salmon--and they taste delicious too!
These other nutrients are known as micronutrients because they provide calories but aren't considered macros (macro meaning "big"). Micronutrients include vitamins & minerals such as magnesium - which helps regulate blood pressure levels - calcium - which strengthens bones & teeth - zinc - which reduces inflammation throughout our bodies etcetera...
Understanding How Macros Work
Macros are the building blocks of food. Macros are not calories, but they do tell you how much energy your body will get from consuming a certain food or meal. Calories are a measure of energy, while macros measure nutrients such as proteins, fats, and carbohydrates.
When it comes to measuring macros, there are two main ways: grams and ounces (or percentages). Grams and ounces are equal to each other--one ounce is 28.35 grams--so it doesn't matter if you choose one over the other for convenience purposes (I prefer using ounces). If you're somebody who likes numbers rather than weights though this might be more useful for you because weight can vary depending on what type of product is being measured (e.g., chicken breast vs ground beef).
How To Count Macros
Counting macros is a great way to lose weight. Macros are the building blocks of a healthy diet, and they're measured in grams. You need to eat enough protein, carbs, and fat every day in order for your body to function properly--but not all calories are created equal! Each macro contains different amounts of energy (or calories).
If you're new to counting macros or just want a refresher on how it works, this guide will help explain everything from what macros are all about through some helpful tips for getting started with counting them correctly.
Calculating Protein, Fat, and Carbohydrates Needed for Weight Loss
To calculate your daily calorie needs, you'll need to know:
- How much weight do you want to lose per week (in pounds)?
- Your goal body fat percentage.
Once you know those two things, use this formula: (Weight loss per week) x 7 = Daily Calories Needed. You can use it as a starting point and adjust as necessary based on how much progress you're making or not making toward reaching your goals. When calculating protein intake, remember that most people need about 0.8 grams per pound of body weight each day--but if this seems like too much for your current activity level and goals, adjust accordingly! For example, if someone weighs 150 lbs but wants only 10lbs lost in 4 weeks time then multiply 5x4x0.8gms which gives us 24gms of protein required daily during the weight loss phase only! This means that our friend needs 120gms total from all sources including meats/fish etc since there's no way she could eat 120gms worth just from meat alone without having digestive problems like bloating etc due to consuming too much fat content along with carbs."
Example of a Macro Tracker Spreadsheet
Let's take a look at an example of how a macro tracker spreadsheet can be used to keep track of your food intake. This will help you understand how to set up your own spreadsheet and use it to track your macros.
First, let's look at some foods that have high amounts of protein, fat, and carbohydrates:
- Chicken breast (30g) - 8g protein/0g fat/0g carbs * Salmon (100g) - 21g protein/5g fat/1g carbs * Avocado (50g) - 3.5g protein/14 g fat/2 g carbs
These are just examples--you should use this list as a guideline only! You may find that certain foods aren't on here because they don't contain much in terms of macronutrients (or they contain more than one type). The point is that we need both carbs and fats in order to survive, so make sure you get enough of each every day!
The key to losing weight is making sure you're eating the right amount of carbohydrates, fats, and protein
- Macros are the building blocks of food. They are protein, carbohydrates, and fat.
- Protein and carbohydrates are used to build muscle. Fat is used to store energy.
- The key to losing weight is making sure you're eating the right amount of carbs, fats, and proteins for your body type (which we'll discuss later). You need enough protein so your muscles don't waste away but not so much that it becomes stored as body fat instead of being burned off as energy during exercise.
Conclusion
We hope that this article has helped you understand how to count macros and use a macro tracker spreadsheet. If you're still unsure about whether or not counting macros is right for you, don't hesitate to talk with your doctor or nutritionist about their pros and cons.
