MACROS . . . What are they and Why should I count them?
For many the simple secret to lose weight and become ripped is to burn more calories than you intake. However, Macros can play an important role in meeting your overall physique dreams.
What are Macros??
There are 3 macronutrients or Macros: Proteins, Fats, and Carbohydrates.
Why are they Important??
Inadequate Protein intake while limiting your calories will cause you to lose muscle and strength. Lack of fat intake can reduce certain hormones in the body that assist with weight loss. Depleting carbohydrates from your diet will reduce energy and negatively impact your fitness performance.
How Much Protein should I intake?
This varies based on the individual and your goals. On the low side you would be looking at .5g - .7g per lb. of lean body mass. On the high side of 1.5g - 2.5g per lb. of lean body mass.
How Many Carbs should I intake?
Again, this depends on activity levels and physique goals. A good range would be between .5g - 2.5g per lb. of lean body mass.
How Much Fat should I intake?
Fat should accumulate between 12% - 50% of your total calorie intake, depending on your goals. This is also dependent upon you being in a calorie crunch or surplus. A good number is between .25g - .75g per lb. of lean body mass.
Let's Get to Counting . . .
Remember macronutrients (Protein, Carbs, and Fats) contain calories, micronutrients (Vitamins and Minerals) do not. So lets look at an example of how to count Macros using UXO Whey Isolate's Nutrient Panel as an example.
- 1g of Protein contains 4 calories
- 1g of Carbs contains 4 calories
- 1g of Fat contains 9 calories
UXO Whey Isolate contains a Protein count of 24g x 4 calories = 96 / Carbohydrate count of 3g x 4 = 12 / Fat count of .5g x 9 = 4.5. (96 + 12 + 4.5 = 112.5).
This is very close to the calorie count listed on the bottle, but having a more accurate count can make all the difference. Especially when determining intake amounts of each.
Now lets look at a popular nutrition bar on the market and how deceiving it can be. This product claims to have 110 calories, but read carefully . . .
- This bar is considered 2 servings so multiply each Macro by 2.
- Total Fat 2g x 2 serv = 4 x 9 calories = 36.
- Carbs 23g x 2 serv = 46 x 4 calories = 184.
- Protein 1g x 2 serv = 2 x 4 calories = 8.
- 36 fat + 184 carbs + 8 protein = 228 calories. However these calories are rich in carbs and could work against you and your fitness goals.