Macros 101
Hi gorgeous!
I am a big believer in getting sustainable long-term results, we need flexibility. Our diet should not deprive us and make us unhappy. We should not feel that we can’t go out for dinner or drinks on date night or a night out socializing. When this happens, we start to feel anxiety and shut people out because we think we can’t meet our goals if we deviate. Booty by Beyanka allows women to practice flexible dieting, and this is why we are so successful. Not only, in our body goals but our mental health. In this blog, I talk about tracking macros and how it can help you achieve your goals.
If you have body composition goals, it’s important to understand macros and how they can help achieve your goals. Whether you are looking to gain lean muscle mass or lose body fat, measuring your macros will help you get there. Food should not be labeled as “good” and “bad”, “clean” and “dirty”, this is where we start forming bad habits and unhealthy relationships with food. FOOD is FOOD.
What are macros? Macro is short for macronutrients. Macronutrients are the nutrients that make up the foods we eat. The main macros are carbohydrates, fats, and protein. Counting macros allows you to make choices and helps you to understand portion control, unlike meal plans. Meal plans are easy to follow but do you really understand why you are eating your prescribed plan? Most people fall right back to square one or worse, they gain more weight than they lost when they complete their meal plan program. Meal plans are not sustainable, it’s not realistic to be on a prescribed meal plan your whole life. Educating yourself and feeling empowered to make choices will help you keep your results long term. Flexible dieting doesn’t mean eating processed, junk food all day long. It’s the 80/20 rule, eat nutrient dense whole foods 80% of your meals and allow the things you love to eat 20% of your meals. This means you don’t have to give up your glass of wine, piece of chocolate or fries from time to time. You can get results by practicing flexible dieting or IIFYM (If it fits your macros). Let’s dive in deeper and get a better understanding.
Protein
There are 4 calories in every gram of protein. Protein is important to feel satiated, for building lean muscle mass and promotes muscle growth. There are many benefits for consuming protein, and it is the most important macro you need to meet. Examples of protein are poultry, eggs, lean beef, fish, tofu, and more.
Carbohydrates
There are 4 calories in every gram of carbohydrates. Carbs are a source of fiber, starches, and sugars. They are a great energy source and I personally recommend consuming most of the starch carbs before and after training, simply because they provide bursts of energy for you to perform optimally while training. Examples of carbs are sweet potatoes, yams, rice, quinoa and more.
Fats
Fats have the highest calories, 9 calories per gram of fat. Fats are important for functions such as energy, regulating hormones and nutrient absorption. Examples of healthy fats are nuts, avocado, olive oil, fatty fish and more.
How to calculate your macros?
In order to figure out what your caloric intake should be, you first need to calculate your TDEE (Total Daily Energy Expenditure). Visit the TDEE website to determine your calories and macros. You can then manipulate your calories depending on what your body composition goals are. For those trying to lose body fat, you should consume fewer calories than you expend, and for those wanting to gain lean muscle mass, you should increase your calories. I look at this similar to budgeting, if you are given a daily allowance of $1500, you need to stick to this budget and not over or under spend, same as calories, stick to your calories daily without going over or under. If you are getting results, there is no need to change your macros. If you have plateaued, you will need to recalculate your total daily energy expenditure and update your macros.
How to breakdown your macros?
Once you determine what your caloric intake should be, you need to figure out your macro breakdown. A macro breakdown will not be the same for everyone, and it involves some experimenting before you solidify your optimal breakdown. It’s safe to start off with protein 35%, carbs 35% and fats 30%. For an example, if you’re on 1500 calorie a day, the breakdown should look like this:
If you are someone that follows a keto or ketogenic diet, your carb macro will be lower and fats much higher. It’s all about finding that sweet spot that works for you mentally and physically.
How to track your macros?
There are so many apps that you can download or even using a journal can help with tracking. I personally use an app called MyFitnessPal. The most important thing is to track everything you consume, this will help you to meet your goals.
Although there are a lot of benefits to tracking macros and holding yourself accountable, there are downsides too. If you are someone that suffers or has suffered from an eating disorder, I do not recommend counting calories as this may create an unhealthy mindset. I always recommend speaking to a physician before starting a new diet or training program.
I hope these tips have helped you in understanding macronutrients and flexible dieting. As women, our bodies are amazing and are capable of so many incredible things. Remember to always be kind to yourself and love your body at every stage of your fitness journey.
If you are someone that needs to be held accountable and would benefit from a customized training and nutrition plan, learn more about my Total Transformation Coaching.
Take care of your mind and body.
