Counting Macros for Weight Loss

September 14, 2020     •     Nutrition

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Counting your macros is different from counting calories because you can maintain control over where your calories are coming from and divide your intake between the three types of macros.

Recently, members of the health and fitness community have been advocating for counting macros as a way to regulate your diet. This involves keeping track of the amount of macronutrients (proteins, fats, and carbohydrates) that you consume. Counting your macros is different from counting calories because you can maintain control over where your calories are coming from and divide your intake between the three types of macros. Here you will learn how you can use this “flexible dieting” of counting macros to lose weight.

How It Works

Use an online macro calculator to figure out your personal macro count. Once you find out how many grams of protein, fat, and carbohydrates you should be consuming each day, you can then plan what you need to eat in order to meet these goals. This is why they call it “flexible dieting” - if it fits your macros (IIFYM), you can play around with what you eat at your meals. That being said, you, of course, still need to keep a healthy diet; just because a certain combination of foods may fit your macro count doesn’t mean you should always eat that if it is unhealthy.

FREE MACRO CALCULATOR

Macro calculator for fat loss

Use an online macro calculator to figure out your personal macro count. Once you find out how many grams of protein, fat, and carbohydrates you should be consuming each day, you can then plan what you need to eat in order to meet these goals. FREE MACRO CALCULATOR

When combined with an overall healthy eating regimen, counting macros should lead to weight loss.

Can You Lose Weight by Counting Macros?

If you are looking to lose weight by cutting body fat, only counting macros may not have the largest effect. In fact, studies show that how much you consume (the total number of calories) does have a larger impact on weight loss than the breakdown of macros that you eat. This means that you can lose weight with different macro ratios, and just because you follow a macro ratio that is right for you doesn’t mean you will automatically lose weight. However, calorie counting is not the best way to lose weight either. All calories provide you with the same amount of energy, but different types of calories (coming from the three different macro groups) affect your body in different ways. Each macronutrient serves its own purpose and contributes to your diet differently. So, counting macros tells you the whole story. When combined with an overall healthy eating regimen, counting macros should lead to weight loss.

So How Do I Lose Weight?

Using an online macro calculator, a personal health journal, and apps such as MyFitnessPal will let you count your macros, but you have to do more than that to lose weight. Scientifically, you will lose body fat by burning more calories than you take in. Therefore, you should consume foods that are high in nutrients but low in calories. For instance, lean meats, whole grains, and vegetables are relatively low-calorie but packed full of healthy fats, protein, vitamins and minerals. In addition, eating more high-protein foods (like soy) and less high-fat foods (like processed foods such as cookies) in combination with regular exercise will lead to weight loss. This is why counting macros is so beneficial; you can balance all of your foods by your own personal ratio. While everyone’s macro count is different and determined by a macro calculator, a typical ratio for weight loss is approximately 40-50% protein, 30-40% fat, and 20-30% carbs.

Takeaway

In order to be successful, you need to stay motivated and stick to your diet. This is where the journals and fitness apps come into play. When you discover the ratio that best fits your physical attributes and lifestyle, stick with it! Your macro count may change when you lose weight, but this flexibility is why it is such a great way to eat healthy. If you find your macro count and focus on eating healthy foods and burning more calories than you take in, you should find positive results and lose weight.

 

FREE MACRO CALCULATOR

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