Learning How to Work With Macronutrients
Macronutrients are the nutrients that make up the majority of our calorie intake. They are the foods by which we count our calories and learn to balance our diets. They represent all of the major decisions we make about our food, and stand apart from the vitamins and minerals that make up our micronutrient intake. Learning how to work with macronutrients to achieve a variety of different health goals is a great way to manage your weight, increase muscle mass and improve your endurance.
What Are Macronutrients?
The three macronutrients are proteins, carbs, and fats. Most people eat up to 50% of their daily calories in the form of carbs, as well as 25-30% in each of the other categories.
How to Track Macronutrients
Before you can learn to work with your macros, you first need to do a little reconnaissance on your own diet. Spend a week or two filling out a food journal by writing down how many grams of each macronutrient you eat each day. Then multiply that number by the number of calories that each macro has to offer (4 for carbs and proteins, 9 for fats). As you can see, it takes far fewer grams of fat to reach the 25% threshold for that macro than it does for protein and carbs. Doing this math at the end of the day will tell you what your current macro breakdown looks like.
Setting Macro Goals
At Lean Lifestyle, we can match any caloric intake or macronutrient ratio you choose. If you’re not sure what ratio to pick, let us know your dietary goals and we can guide you on the right path. Once you know what your macro breakdown is, you can start to make small adjustments toward your goal. For instance, cutting down on fat will allow you to take in more calories of carbs and proteins. Since you can eat a greater number of these, you are less likely to feel like you’re hungry between meals. By changing your macro intake incrementally you can adjust your body into weight loss or muscle building mode without having to go on any crazy fad diets. Just make sure you’re choosing quality proteins and carbs with whole grains and your body will naturally rebalance itself. Keep tracking your macros in your food journal and remember that your body is looking at overall balance, so if you’re off a little one day, you can adjust the next day.
If you find it hard to track your macros on your own, you can use one of Lean Lifestyles custom meal plans to stay on track. With four different options to choose from, you can select recipes and foods that get you closer to your goals. Our meals will be delivered directly to your door so you’ll always know you’re making the right choice.