In order to stay fit, it’s best to watch the contents of the food you consume on a daily basis. From carbs to proteins to healthy fats, developing a system to track what you eat in a day, can reveal why you may or may not be seeing results.
Calculate Your Macros
Calculating your macros can be complicated at first, but the benefits soon outweigh the difficulty. First, it’s important to note that macros are written in grams for nutrition information, and are written in percentages for intake ratio. Here’s our handy macro calculator to help determine the number of macros you should be eating each day.
The macronutrient calculation has a number of factors. Including, the number of calories needed in a day, the ratio of each macronutrient, the number of grams per macronutrient, and sometimes the number of hours you’re active in a week. The end result reveals the number of grams needed per macronutrient per day.
Can You Lose or Gain Weight by Tracking Macros?
So, will calculating your macros really help in your effort to gain, lose, or maintain weight?
- How to lose weight by tracking macros
Calculating macros will reveal changes you can make to reach your goal. One of those changes might be adjusting carbs and fats. But don’t go overboard. Reducing carbs and fats by even 100 calories can sometimes do the trick. Don’t go hungry! Protein intake should stay the same whether you are maintaining or losing weight.
The results should be a loss of about 1-2 lbs per week. Losing more than 1-2 lbs per week may suggest that you need to add calories back into your meal plan. If there are no results, maybe carbs and fats need another adjustment. Be sure to lower the calories a little at a time.
- How to gain weight by tracking macros
If the goal is to gain weight, it is common to increase carbohydrates. But it’s more important to modify fat intake while leaving the protein alone. Just like losing weight, you should be gaining weight at a rate of 1-2 pounds per week.
Effectively Track Your Macros
Simply put, tracking macros means breaking down your meals into macro ratios to ensure you’re eating the right foods. After the macro ratios are determined, break down the macros of the food you are consuming, and go from there to add or reduce your consumption.
Various apps are available that can help you track macros. It’s important that you measure all of your meals accurately to see desired results.
Health Benefits of Tracking Your Macros
- It improves your diet quality
Tracking your macros will help you focus on quality food rather than the content of the calories. This will give you a better understanding of how to choose nutrient-dense foods that can benefit your goals.
- It promotes weight loss
Another benefit of tracking macros is weight loss. The process of tracking helps you develop your diet based on specific recommendations. Studies have proven that tracking food intake helps in weight management.
- It assists with specific goals
Tracking of macros is common among people with a wide variety of needs, including athletes interested in boosting performance, those with specific health needs, and those wanting to improve muscle mass or reduce body fat.
Tracking macros may sound daunting at first. Challenge yourself to give it a try for a few weeks. You will soon get the hang of the process, and then before long, you’ll begin to see the results. You’ll know tracking macros is worth it once you reach your fitness goals. And it’s important to remember that this isn’t a diet, this is a lifestyle!