A How To: Counting Macros

Hi friends!

Today I’m going to be talking about something that used to totally confuse me up until recently.  I’m sure everyone has heard people talking about “Counting Macros” or “Flexible Dieting” but if you’re anything like me- it went over your head and you never really thought about it again. 

Well… I’m some what of a workout enthusiast, so after recently meeting with a trainer (just for shits and giggles honestly), I actually discovered some very useful information. 

After doing a full fitness and health test, I discovered that despite my frequency in the gym, I actually need to gain a bit of muscle to truly be considered “fit” by their standards.

Even though I have always been a healthy eater, my trainer suggested that I start tracking my daily food intake on the MyFitnessPal App so that I can see what Macro and Micro nutrients I am deficient in.

What we discovered was that on average my food intake was quite low in protein and fat. (I’ve always been one to choose a snack over a sit down meal so this actually makes quite a lot of sense). And as it turns out, all the hours I spent on the treadmill has actually decreased my lean muscle mass because I wasn’t eating enough protein for my muscles to feed off of (which in turn slows down metabolism) Booooo!

In turn, the past couple weeks I have been focusing on incorporating more weight training in to my fitness routine and increasing my protein intake to help build lean muscle back. This also requires an increase in Carb intake, but the amount can vary depending on the amount and type of weight you wish to gain.
So without further adieu, here is a simple way of calculating what your Macro ratios should be depending on your current fitness goals:
    
   
     

To Build Muscle:  (This is the plan I’m following)
Start at 35% protein, 45% carbs, and 20% fat
  
To Lose Fat:
start at 45% protein, 25% carbs, and 30% fat

To Maintain Current Build:
Start at 30% protein, 40% carbs, 30% fat

Ok, so now that we have figured out what your Macro breakdown should be, lets determine how many calories you should be basing it off of. Personally, I don’t think its necessary to get the exact macro ratio or exact amount of calories, think of it more as a guideline. Aim to get as close as you can without either binge or restrictive eating.

Sedentary Lifestyle (Very little exercise)
For Weight Loss: 
Your Current Body Weight x 10-12
To Maintain Current Weight:
Your Current Body Weight  x 12-14
To Gain Weight:
Your Current Body Weight  x 16-18
Moderately Active (3-4 Workouts per week)
For Weight Loss:
Your Current Body Weight x 12-14
To Maintain:
Your Current Body Weight  x 14-16
To Gain Weight:
Your Current Body Weight  x 18-20
Very Active (5-7 Workouts per Week)
To Lose Weight:
Your Current Body Weight  x 14-16
To Maintain:
Your Current Body Weight  x 16-18
To Gain Weight:
Your Current Body Weight  x 18-20


See how these ratios make you feel after a couple of weeks and access if you need to adjust them based on your own body’s needs. Personally, I can already see some muscle definition coming back into my arms and legs, and my Lean Muscle Mass has increased 2%!  ๐Ÿ™‚


Hope you found this interesting and helpful, especially for those of you with fitness related New Year Resolutions!


xo, 
Abby


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A How To: Counting Macros

Hi friends!
Today I’m going to be talking about something that used to totally confuse me up until recently.  I’m sure everyone has heard people talking about “Counting Macros” or “Flexible Dieting” but if you’re anything like me- it went over your head and you never really thought about it again. 
Well… I’m some what of a workout enthusiast, so after recently meeting with a trainer (just for shits and giggles honestly), I actually discovered some very useful information. 
After doing a full fitness and health test, I discovered that despite my frequency in the gym, I actually need to gain a bit of muscle to truly be considered “fit” by their standards.
Even though I have always been a healthy eater, my trainer suggested that I start tracking my daily food intake on the MyFitnessPal App so that I can see what Macro and Micro nutrients I am deficient in.
What we discovered was that on average my food intake was quite low in protein and fat. (I’ve always been one to choose a snack over a sit down meal so this actually makes quite a lot of sense). And as it turns out, all the hours I spent on the treadmill has actually decreased my lean muscle mass because I wasn’t eating enough protein for my muscles to feed off of (which in turn slows down metabolism) Booooo!
In turn, the past couple weeks I have been focusing on incorporating more weight training in to my fitness routine and increasing my protein intake to help build lean muscle back. This also requires an increase in Carb intake, but the amount can vary depending on the amount and type of weight you wish to gain.
So without further adieu, here is a simple way of calculating what your Macro ratios should be depending on your current fitness goals:
    
   
     

To Build Muscle:  (This is the plan I’m following)
Start at 35% protein, 45% carbs, and 20% fat
  
To Lose Fat:
start at 45% protein, 25% carbs, and 30% fat
To Maintain Current Build:
Start at 30% protein, 40% carbs, 30% fat
Ok, so now that we have figured out what your Macro breakdown should be, lets determine how many calories you should be basing it off of. Personally, I don’t think its necessary to get the exact macro ratio or exact amount of calories, think of it more as a guideline. Aim to get as close as you can without either binge or restrictive eating.
Sedentary Lifestyle (Very little exercise)
For Weight Loss: 
Your Current Body Weight x 10-12
To Maintain Current Weight:
Your Current Body Weight  x 12-14
To Gain Weight:
Your Current Body Weight  x 16-18
Moderately Active (3-4 Workouts per week)
For Weight Loss:
Your Current Body Weight x 12-14
To Maintain:
Your Current Body Weight  x 14-16
To Gain Weight:
Your Current Body Weight  x 18-20
Very Active (5-7 Workouts per Week)
To Lose Weight:
Your Current Body Weight  x 14-16
To Maintain:
Your Current Body Weight  x 16-18
To Gain Weight:
Your Current Body Weight  x 18-20
See how these ratios make you feel after a couple of weeks and access if you need to adjust them based on your own body’s needs. Personally, I can already see some muscle definition coming back into my arms and legs, and my Lean Muscle Mass has increased 2%!  ๐Ÿ™‚
Hope you found this interesting and helpful, especially for those of you with fitness related New Year Resolutions!
xo, 
Abby
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