A report shows that around half of Americans try to lose weight. But the main issue is that there are many fad diets and 6-minute ab plans that people are trying that just don’t work. They’re just a get-rich-quick scheme that leaves the user disappointed and frustrated that they haven’t reached their goals.
The truth is, though, that you need a proper plan in place. Possibly the best way is to count your macronutrients, find the right ratio, and have patience. So, let’s get down to teaching you how to count macros for weight loss. Then, you’ll be able to reach your weight loss goals with success.
Keep reading to find out more.
What are macronutrients?
Macronutrients, or macros for short, are comprised of three large nutrient groups which make up the bulk of our caloric intake: carbohydrates, fats, and protein.
The amount you eat of each and in which ratio is important for weight loss. Here, we’ll lay the groundwork for you so you know how much of each to eat for long-term, sustainable weight loss – no cookie-cutter approach here!
Let’s look at each of the macros and see why you need them first. Then, we’ll dive into the macronutrient ratios for weight loss.
Protein
Protein is an important nutrient for maintaining strength, muscle building, and reaching your fat loss goals. It’s also needed for optimal recovery from your workouts.
The best protein sources for non-vegetarians and vegans include:
- Eggs
- Wild fatty fish, such as salmon, mackerel, and herring
- Beef
- Chicken
- Pork
Just watch out for processed foods like hotdogs, sausages, and bacon here.
If you’re a vegan or vegetarian you’ll want to reach your goals by getting protein from:
- Beans
- Lentils
- Chickpeas
- Tofu
- Tempeh
- Nuts and seeds
Protein powders can be both animal or plant-based. Therefore, depending on your dietary requirements, needs, and recommendations, you should choose accordingly.
However, it’s important to realize that protein powders provide fast fuel and an easy way to get in your protein needs. But don’t worry – it won’t make you gain weight as long as you don’t overdo it! Keep your calories in check and you’ll do just fine.
Consuming 10% to 35% of your total calories from protein is a great spot to aim for to hit your weight loss targets.
Carbohydrates
There are three main types of carbohydrates, which are:
- Starches
- Sugar
- Fiber
But not all are beneficial for when you want to lose weight. For example, sugar comes in many forms, whether it’s processed sugars or those that come from healthy whole foods.
Unhealthy sugars compromise cakes, cookies, sweets, and chocolate, for example. However, whole-food carbohydrates include fruits and vegetables.
Fruits and vegetables like berries, apples, carrots, and broccoli are all great to add to your diet for losing weight. They contain fiber which slows down the rate at which sugar enters the bloodstream, which can cause metabolic disaster, which happens when sweet, processed sugars get eaten. This is referred to as insulin resistance which can blunt weight loss results.
It’s always best to choose healthy carbohydrates over unhealthy ones when trying to shed those unwanted pounds! It’s recommended that you eat somewhere between 40% and 65% of your food from carbs for weight loss.
Fats
Fats are very calorie dense in comparison to carbs and protein. What this means is that when you consume fat from food sources, they contain more energy per the same quantity eaten. Here’s what it looks like:
- Fats equal 9 calories per gram
- Carbohydrates equal 4 calories per gram
- Protein equals 4 calories per gram
This means you have to be very careful with the amount of fat you consume as it can rack up calories fast!
Healthy fats for weight loss include nuts, seeds, avocados, and olive oil. Unhealthy sources include margarine, baked goods, and processed oils.
But while nutrition is important, quantity matters too. You should eat around 20% to 35% of your total calories from fats.
How Do You Learn How to Count Macros for Weight Loss?
When counting macros, you need to have a good plan in place. It’s quite an easy process. That way, you can simply track, follow, and reach your goals.
There are some steps to follow which we’ll highlight here for you.
Find Out the Right Amount of Calories for You
First, you need to determine how many calories you need both at rest (REE) and while you’re active and digesting food (NREE). When you combine the two, you find out how many calories you’ve burned throughout the day.
A Helpful tool here is a macro calculator or app where you can track your food intake. Another way is by following the Mifflin-St. Jeor equation. It’s slightly different for men and women as they require different needs and is shown as the following:
- For men: Daily calories = 10 weight (kg) + 6.25 x height (cm) – 5 x age (years) +5
- For women: 10 weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Then, you multiply the amount by how much activity you do. This will be different depending on whether you’re inactive right through to very active, with the number ranging from 1.2 to 1.9. Altogether, there are five activity levels with the numbers 1.375, 1.55, and 1.725 in between.
The answer gives you the total amount of calories you use up per day, known as your TDEE. To lose weight you must burn more calories than you consume. Remember though, weight loss and fat loss aren’t always the same, so you should plan your eating habits healthily always.
Determine the Macronutrient Breakdown You Need
Next, you need to find out the macronutrient ratio that’s right for you. While we’ve already discussed these in the breakdown of the macronutrients and healthy food options for each, here’s an easy guide to what they work out as:
- Protein: Between 10% and 35%
- Carbohydrates: Between 45% and 65%
- Fats: Between 20% and 35%
This is based on your total caloric needs, remember.
Depending on your goals, they can be switched about a little. For example, if you’re taking part in a strength-based program, you might aim for the higher end of the protein recommendations and the lower end when it comes to fats. Females and males may need to adjust accordingly, depending on the program, weight loss target, and type of exercise included.
Tracking Your Macronutrients
A diary can come in helpful here, as well as an online calculator or app. Keeping a food diary can help you mark down what you’ve eaten for the day and tailor it to both your workout and recovery days. Then, work out your calorie and macro intakes using the guides and formulas provided.
Also, using a food scale can help you weigh your food so you know you’re meeting the right portion sizes for your macros. Some apps use a scanner for barcodes which can help you track with ease and simplicity. Then, note it down in your diary or app.
Example Breakdown of Macronutrients
your macro amounts if you’re following a strength plan might look the following way for a typical training day:
- Protein: 30% of total calories
- Carbs: 40% of total calories
- Fats: 30% of total calories
This equates to 150 grams of protein, 200 grams of carbs, and around 67 grams of fat.
What’s the Best Macronutrient Ratio for You?
The optimal macro ratio for you personally is one you can maintain and sustain without suffering from burnout, muscle loss, or compromised weight loss goals over the long haul. Slow and steady wins the race when it comes to weight loss!
This is where your total calories and macro ratios combined matter. When you reduce your calories too low but still maintain the right ratios, problems occur. But when you match both equally well, you’re on your way to losing the weight you want.
Low Carb vs. Low Fat Diet Study
A study checked how different groups of people responded to a lower carbohydrate or lower fat diet. 600 people took part in total.
During the study, the low-carb and low-fat diet groups consumed both 20g of each macro respectively. For both groups, this fell typically under the recommended amount of macros needed for a healthy balanced diet.
While both lost weight they only ate between 600 and 800 calories per day, which in the end isn’t sustainable. This shows the importance of sticking to the right ratio of protein, fats, and carbs, as well as total calories for your training or daily activity, needs – or even if you exercise less!
Lose Weight With One of Our Specialized Programs Starting Now
Counting macros is important for weight loss, whether you’re sedentary or taking part in a specialty program. It helps you reach your weight loss goals sustainably, while able to maintain them. Macros are an essential part of the process and getting the right balance for you helps you reach your goals.
Know you know how to count macros for weight loss, you’re in a great place to get started. Get on board with one of our programs and join the rest of our clients who are getting the weight loss results they’ve always desired. Contact us today!
