It’s 2024 and you’re finally going to take that fitness plunge you’ve been yapping to yourself about for the longest. This is the year; it just feels different. You feel different.
I hope that’s the case because if it is, I am here to help. By the time you’re done reading this, you should have a better understanding of how to track your macros, (proteins, carbs & fat).
Let’s just get straight to it.
How to Track Your Macros: What the Heck are Macro’s Anyway?
Glad you asked. I’ll simplify it to the best of my abilities. Macros or macronutrients are… uhh, I forgot to mention one thing.
Before we address what macros are, we can’t skip calories. They’re the bread and butter of this whole thing. Nothing moves without calories.
Calories
Calories are simply how much energy we get from the foods or drinks we consume. In essence, if it’s going in your mouth, it most likely contains calories.
Macros
Macros or macronutrients make up those calories via protein, carbs, fat, and alcohol.
Alcohol?
I am as surprised as you are. I had no idea alcohol contained calories. But it does. Roughly about 7 calories per gram.
Will get back to that later in the article.
Let me briefly explain each macro quickly.
Protein
Extremely important for building and maintaining muscle
Carbs
Our bodies’ main energy source. Have you ever experienced a time when you felt tired, but after eating something that had a lot of carbs, let’s say a bagel, suddenly you would be full of energy again? Carbs are important. Let’s not demonize it.
Fats
It helps absorb vitamins which our body needs. Because our body can’t make fat on its own, incorporating it into your calories is equally important for a healthy and balanced diet.
Aside from that, the foods we eat are filled with fats, so, it wouldn’t make much sense to restrict it too much from your diet. That’s just not practical at all.
Alcohol
A non-essential macronutrient that you can survive without
Now that you know what calories and macros are. Let’s apply it so you can reach your goal.
How to Track Your Macros: Calculation
I initially wanted to give you the textbook example of how to do this.
Let’s go even simpler.
Step 1
I want you to identify your deficit. Use your goal weight x 10. Let’s say your goal is to weigh 150 lbs, it would be.
150lbs x 10 = 1500 calories > that’s your deficit. The number of calories to eat to lose weight.
Step 2
Figure out how much protein to eat a day.
Goal weight x .8 or 1g
150lbs x .8 or 1 = 120 to 150g of protein
You may be asking why .8 and not just multiply it by 1. The average person has a hard time getting enough protein. The average diet is a low-protein, high-carb, and high-fat diet.
By giving out a range, it can make it a lot easier to hit your protein goal.
Step 3
Figure out how much carbs to eat a day.
Goal weight x 1
150lbs x 1 = 150g of carbs
Step 4
Figure out how much fat to eat a day.
Goal weight x .3
150lbs x .3 = 45g of fat
Step 5
Find a tracking app on your phone and start. You can use MyFitnessPal or my personal favorite Mike’s macros. Regardless of which app you choose, just make sure to come close to hitting each macro.
Step 6
Aim for between 5k to 10k steps a day.
I do have a few more gems to throw at you.
If you still prefer not to track your macros for whatever reason. Here is my 2 meal a day approach that has helped a few online coaching clients get results.
But, before getting to that, you need to at least know what foods you should have in your house and what foods you shouldn’t.
A big roadblock you’re currently facing could be from just having “bad” foods in the house. It may be why you’re finding it difficult to lose weight.
Think about it, if your house is filled with “bad foods,” and let’s say you have a bad day at work or you just don’t feel your best that day. I can guarantee you will use those “bad foods” to fill in a temporary emotional gap.
The cycle then perpetuates itself week over week and after a few months, you can barely recognize yourself. You’re better off just keeping those foods away from the house.
Will that completely “cure” the problem?
Of course not, but you sure have a greater chance to succeed.
I recommend taking a closer look at what you have in the house. Check your cabinets, freezers, and refrigerators. Chances are, they’re a bunch of foods in there, that should not be in there.
Chips, cookies, ice cream, frozen pizza, alcohol, candy, and a slew of other unhealthy delicious foods.
You’re NOT ready just yet to keep these foods in your house. Below is a food decluttering list I created to help you out. I can’t let you hang out to dry. It ain’t in me.
Once you’ve decluttered your house, you can now implement my 2 meal a day strategy.
How to Track Your Macros: 2 Meal/ Day
Now that’s it.