Unlocking Your Fitness Potential: The Power of Counting Macros

With a multitude of approaches to achieving your fitness goals through nutrition, counting macros has emerged as a highly popular method. I've personally followed this path and found it to be incredibly effective.

When my kids were younger and craved fast food, I would refer to the company's PDF containing detailed nutritional information for every product. This helped me determine which items fit within my macro count. As a result, fries and Whoppers were no longer a part of my fitness plan.

Now that my boys are older, I calculate their macros as well, and the results have been fantastic. Join me as we delve deeper into the world of macronutrients and discover how they can play a vital role in helping you achieve your fitness goals.

Macronutrients—carbohydrates, fats, and proteins—are the three types of essential nutrients we consume in the largest quantities that account for daily calorie intake. While each macronutrient functions differently in the body, all three contribute to generating energy (calories) and are necessary elements of nutrition.

Carbohydrates can be broken down into three subcategories—sugars, starches, and fiber—all of which are important for overall health. Common whole food sources of carbohydrates include fruits, vegetables, whole grains, and legumes.

Sugars and starches are converted into glucose that the body uses for energy. Meanwhile, fiber is not broken down by the body and instead may contribute to healthy digestion in the form of stool regularity, as well as normal cholesterol levels. Dietary fiber, which can further be subcategorized as soluble fiber or insoluble fiber, may also help with feelings of satiety, and contribute to stabilizing blood sugar levels following a meal.

Fats are another important source of dietary energy and aid in the absorption of certain fat-soluble vitamins, such as A, D, E and K. Dietary fats are organized into two subgroups: saturated fats and unsaturated fats. A diet that contains too much saturated fat could contribute to elevated cholesterol levels, and research suggests this type of fat should comprise no more than 6% of total fats consumed. Alternatively, consuming unsaturated fats may help lower cholesterol levels.

Protein contains amino acids, which are vital building blocks for many bodily functions. In addition to producing energy, protein is an important nutrient for collagen production, which helps build and repair muscles and bones, and it helps regulate the functions of protein hormones like insulin. Myriad plant and animal food sources provide protein, such as chicken, beans, and eggs.

Benefits of Tracking Macros

If the macronutrient counting method suits the individual, there are several potential benefits to doing so. For example, in addition to people living with diabetes tracking the carbohydrates they are consuming for enhanced blood sugar control, athletes might track how much protein they’re consuming to make sure they’re eating enough at the optimal times, and people with kidney disease might track their protein intake to ensure they aren’t consuming too much (which can be harmful).

Calculators are nice for people who are interested in following, for example, ‘low-carb’ or ‘high-protein’ diets, or for those athletes and active individuals trying to build muscle by getting enough protein and the right ratios of macronutrients.

Macronutrient counting can also be helpful for people interested in exploring the flexible dieting lifestyle. Rather than focusing on eating specific foods, one can make sure the foods they choose and the quantities in which they consume them fit within their daily macronutrient ranges, supporting the philosophy that there are no “bad” foods. This approach is often referred to casually as “if it fits your macros (IIFYM).”

Potential Risks of Tracking Macros

Macronutrient counting may not be right for everyone, as it can be tedious and potentially trigger disordered eating due to the intense focus on everything a person consumes. A dietitian or nutritionist can recommend whether tracking macronutrients is advisable for you based on your unique medical history and nutrition goals.

To reap the benefits of macronutrient counting, you should have a desire to do so and be gracious with yourself if you don’t consistently meet your goals.

Macronutrient Goals

Certain physical goals, such as weight loss, weight maintenance and muscle gain, may correspond with specific daily macronutrient goals. For each goal, the percentage of macronutrients an individual should aspire to consume daily may shift.

Macro Calculator for Weight Loss

While there’s no specific macronutrient profile for weight loss, research suggests monitoring and adjusting macronutrient intake may help move the needle on the scale in multiple ways.

For weight loss, some dietitians recommend decreasing one’s carbohydrate consumption to the lower end of the 45% to 65% IOM recommendation and go on the higher end of the protein and fats (intake) focusing on healthy fats.

However, no macronutrient should ever be eliminated, as they are all important for the body to function properly. For example, while a nutrition plan like the ketogenic diet, which severely restricts carbohydrate intake to about 5% to 10% of a person’s daily calories, may lead to rapid preliminary weight loss, research is unclear about the long-term efficacy or safety of this diet.

To establish specific weight loss goals, speak with a dietitian or nutritionist who can help you design a plan for your unique needs and constitution.

Macro Calculator for Weight Maintenance

Regaining weight after weight loss is common and paying attention to macronutrients may help individuals maintain their ideal weight. For example, a 2021 review in the Journal of Obesity and Metabolic Syndromes suggests the Atkins diet, which restricts carbohydrates and focuses on high amounts of protein, showed successful weight maintenance after weight loss at six and 12 months. The same review suggests the Mediterranean diet, which focuses on consuming lean proteins, fruits, vegetables, and little red meat, offered the best results for sustained weight loss.

Some people like to go on the lower end of the carbs and higher end of the protein and fat for weight maintenance, but the distribution is dependent on the individual. For example, someone on a vegetarian or vegan diet may eat more plant-based proteins like beans and lentils, which would contribute to protein and carbohydrates. The macronutrient balance would be on the higher end for carbohydrates for these individuals.

Macro Calculator for Muscle Gain

For building muscle, protein and carbohydrate intake are key, according to research, with dietary fat intake being less important. Studies further suggest that consuming 20 to 40 grams of protein following resistance training can contribute to the development of lean muscle mass.

Recalibration might become necessary when progress slows down or stops altogether. Sometimes, it's beneficial to recalibrate after a month, depending on your body's response. As your body changes, your macro needs will also change. It's crucial to tune in to your body's signals to understand its evolving needs.

Feel free to leave a comment or share a story about your experience with counting macros. 

 

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