Though it might not directly impact one’s fat loss, the level of macronutrients in your diet can affect your adherence to reduced-calories. You need to limit your calorie intake if you want to lose weight. But, following diet instruction to the latter is not a simple thing. For you to be successful on a reduced-calorie diet, you need to know the right individual macronutrient ratio. People suffering from diseases like type 2 diabetes might be able to regulate their blood sugar levels when following a low-carb compared to a high-carb diet.
While diets often ask you to take a high intake of one macronutrient (like carbs) and low intakes of another (like fats) this depends on your body’s nutritional requirements. If possible, just go for a diet with a balance of macronutrients, especially if you want to lose weight. A macro diet aims at feeding your body with the ideal nutrition.
How to Calculate Your Macros
Calculating macros can help you make smart and healthy food choices. Macro dieting is very beneficial if you’re looking for a diet that fits into your weight loss goals, want to build muscle, maintain a healthy lifestyle or simply want to make smart food choices.
The balance between proteins, carbs and fats will help you restrict your calories and provide your body the fuel it needs. Counting macros is somehow similar to counting calories or points, but with a few changes. You can either use the free macro calculator or calculate them manually. Here’s how
- Calculate your basal metabolic rate by determining how much energy your body uses depending on age, sex, height and weight and at different times like during resting.
- Get your total daily energy expenditure or TDEE. To get this, the BMR obtained is then multiplied by an activity factor to increase calories based on how active you are.
- Make adjustments depending on your target. For example, if you want to lose weight reduce your calorie intake by 15–25%. If it’s the opposite, increase calories by 5–15%.
- Determine how many macros you’ll need: Protein 0.7–1.0 grams per pound of body weight. Fat 0.25–0.4 grams per pound of body weight. The remaining calories are for carbs.
Macronutrients include protein, carbohydrates and fats meant to provide your body with energy. They also include vitamins and minerals that your body needs in smaller amounts. The ratio of macronutrients doesn’t directly influence weight loss but you need at least 45–65% of calories from carbs, 10–35% from proteins and 20–35% from fats. If you are taking them for weight loss purposes, choose a ratio, strictly follow it and eat fewer calories than you burn.
- Carbohydrates: Healthy carbs like green leafy vegetables, whole grains and root veggies like cauliflower, broccoli, squash, dark leafy greens, green beans, cucumbers, sweet potatoes, onions and potatoes.
- Protein: Eat a combination of healthy proteins like salmon, mackerel, eggs, nuts, lean grass-fed beef and turkey. You can also incorporate protein powders made from concentrated sources of protein. These can either be from animal or plant foods like dairy, eggs, rice or peas. Get the best protein powder that will give your body what it needs.
- Fat: You need healthy fats to balance your hormonal levels, metabolism, enhance your mood, and vitamin absorption. Eat foods high in fatty acids like avocado, coconut oil, olive oil, almonds, and macadamia nuts.
Benefits of a macro diet
Understanding why balanced macros are important for a healthy diet is important, especially if you are on a weight loss journey. Some of the benefits include:
- Not restrictive
A macro diet is not restrictive and allows you to play with foods that you love combined with nutritious foods. Most weight loss fanatics will try and tell you that you should do without foods that you love, but this is never the case. The macro diet allows you to balance the nutrients and each macronutrient has an important role in your body.
- Great for beginners
If you are just a beginner in dieting, the process of meal planning by calculating macros will enable you to measure your food portions correctly. You’ll also be able to know how many calories come from which foods, how they impact your body and how to control high intake. This is good for making informed choices.
- Can be customized
The macro diet is individually based depending on your goals and body type. It’s also flexible and you can also adjust it to get your preferred results.
Increase your protein intake and reduce calories with a manageable and sustainable diet. If you make the right calculations, you can reach your weight loss goal without having to stop taking your favorite foods.