It is actually very hard to find someone on this planet who would not like to stay in shape and stay fit. For this purpose, most fitness experts would tell you to reduce the calorie count and have a maximum per day calorie count consumption. Macros, on the other hand, are more helpful than calories for reducing weight. Namely, macros can be divided into three categories: carbs, proteins and fat. Based on the weight-reduction target you have, you would have to consume these three macro nutrients with an appropriate count. Macronutrients equip the body with the maximum energy. In other words, you attain better fitness results when you are focusing on macro diet and not calorie reduction. Count your macros, not your calories.
The best macro results can only be attained when you follow the correct steps. Other than that, it is also beneficial to use a macro calculator.
Here is a guide to how you can count macros for weight loss.
Macro diet is a combination of carbs, fats and proteins
As it is mentioned before, a macro diet is a combination of three constituents including carbs, fats and proteins. Based on the weight-reduction target you have, you need to consume these three constituents with the appropriate count. In other words, instead of focusing on calories, check the quantity of carbs, fats and proteins being consumed.
The key edge of macros over calories is increase in body energy. When you are focusing on macros, you are paying attention on consumption of proteins and carbs as well. These components fuel your body with energy. Along with that, carbs reduce the craving for sugar and other edibles that cause weight increase.
Breaking down the consumption of each macronutrient
When you talk about macros, you have to focus on the consumption of carbs, fats and proteins. The total consumption of these components would highlight the total calorie consumption for one day.
Carbs consumption
If you look at what carbs comprise of, they include starch and sugar. The ratio they have is 4 calories per gram. In other words, 1 gram of carbs would results in an increase of 4 calories. For most people, carbs are consumed more than the other macronutrients. In other words, carbs contribute to the maximum percentage of calories consumed at the end of each day. Depending on the target you have, determine the carbs that you have to consume each day.
Fats consumption
Just like carbs, each person who is working on a weight reduction macro diet should decide the per day consumption of fats. As compared to the other macronutrients, fats add more calories to the human body, so when you are selecting an edible product, its fat count has to be checked in a careful manner.
The consumption of fats results in the addition of 9 calories for each gram, so people who are serious about weight reduction have to be very careful.
Some of the key functions of the human body are performed by fats including maintenance of body temperature and provision of energy. On an average scale, 21 to 35 percent of daily calorie consumption is comprised of fats.
Protein consumption
To calculate the consumption of protein, the approach would be the same as fats and carbs. Proteins add 4 calories on the consumption of each gram. In other words, the calorie addition of proteins is the same as carbs.
This calorie addition factor should be considered when you are choosing meals. Based on the proteins that the edible contains, you can decide about the quantity.
A meal should be a combination of all macronutrients
If you want to adopt the macro way for reducing weight, be careful while choosing meals. When you are looking at an edible, break it down on the basis of all macronutrients. For instance, consider that you want to each a sandwich –have a look at all three macronutrients of the sandwich on per gram basis. When you know about all macronutrients on per gram basis, multiply them with the weight of the sandwich to determine the total consumption of calories.
Macronutrients as a percentage of calories
The total calories consumed each day include a specific percentage of each macronutrient. Before you actually make a macro schedule and start implementing it in your daily life, it is important to know about these percentages.
- Carbs make 45 to 65 percent of total calories consumed each day.
- Fats make 21 to 35 percent of total calories consumed each day.
- Proteins make 10 to 35 percent of calories consumed each day.
These percentages are important and every individual should keep them in mind before he or she prepares a calorie reduction chart.
Decide your own calorie-reduction milestones
Everyone has their own preferences for calorie reduction, so a generic approach does not apply in this relation. Based on the number of calories that you have to reduce on a per-day basis, you should select a combination of meals. Select meals that you would consume in the morning, afternoon and night. This would help you in determining the calories which would be consumed during each part of the day.
When you have a complete list of meals along with the maximum calorie count that can be consumed, break each meal into the three macro nutrients. This calculation would give you an idea of the counts of carbs, proteins and fats that can be taken during each meal time.