Macros. Maybe you’ve heard that word before. Maybe you’ve heard about people “counting macros.” But what are they, and what’s the big deal about them?
We’re going to run through exactly WHAT macros are, why they’re important, and how to make sure you’re getting enough of them to fuel your weight loss and transformation goals. (And at the end of the blog, we're going to give you our FREE Macro Counting 101 eBook!)
Let's get to it!
Find out what macros are and why they're a BIG deal!
Unless you’re currently fasting, you’ve eaten macros today or will at some point. So, what are they?
Simply put, the term “macros” is short for the word “macronutrients.”
Macronutrients are the BIG nutrients your body requires a lot of to function properly. They also are what make up the calories in the food you eat.
There are 3 macronutrients:
Recognize these, guys? 😉
Each macronutrient is comprised of calories, and these macronutrients make up the calories we eat each day. Here is a breakdown of how many calories are in each macronutrient:
Now, we know what you might be thinking:
Carbs?! What? Those are the enemies to weight loss!
Fat?! Fat is bad! I’m trying to lose fat!
Not so fast!
Your body needs ALL of these macronutrients on a regular basis, and they are extremely important for your health and transformation success.
Each one of these macronutrients plays important roles in keeping your body functioning properly. For those who are wanting to lose weight, these macronutrients (macros) play important roles in helping you achieve that goal.
Let’s run through why ALL of these macronutrients are important, dive into their benefits, and then talk about how to make sure you’re getting enough of them.
Protein helps repair and maintain EVERY cell in the human body.
It is literally the body’s building block and one of the most vital nutrients you need.
Protein contains a ton of important vitamins and minerals, including:
Not only does protein provide important nutrients, but it also offers some weight loss advantages:
Protein takes a lot of energy to break down, slowing digestion.
What does that mean? Essentially, protein helps keep you feeling full for longer periods of time.
Also, protein is the most immediately satiating macronutrient, meaning it satisfies your hunger soon after eating it.
When you’re trying to reduce your calories so you can lose weight, feeling full is key for success. That’s what protein helps you do!
Weight Loss Tip: Because protein does a great job of helping you feel full for longer periods of time, Chis and Heidi always recommend eating protein first in every meal because it begins sending that “full” signal to your brain. This can help you not overeat!
Poor carbohydrates... They’ve been attacked over the past couple decades and thought of as “weight loss villains,” as things that cause weight gain and all sorts of health issues. As a result, people started to avoid them like the plague!
And while carbohydrates like “sugar” and “corn syrup” are definitely culprits of these weight loss and health problems, the GOOD carbohydrates also were shunned as well!
When we say GOOD carbohydrates, we’re talking about things like...
These healthy carbohydrates took the fall as well with the carbohydrate backlash. And here’s the kicker:
Carbohydrates are the preferred fuel source for our muscles, organs, and brain. They do not cause weight gain in and of themselves. Excess calories and consuming more calories than you burn causes weight gain.
What’s more, carbohydrates can do WONDERS for your weight loss and transformation goals.
Carbohydrates help increase your...
Carbohydrates also help nourish the brain, liver, and organs!
Because this macronutrient is the preferred fuel source for our bodies, there is a famous physiological saying: “Fat burns in a carbohydrate fire.”
This means that carbohydrates can help “stoke” or fuel that metabolic furnace to maximize fat oxidation, a.k.a fat burning.
With the right amount of carbohydrates, you can stay fueled throughout the day as you burn fat and calories.
People seem to be scared of fats, and this fear may be due to the name: fat.
While on a weight loss journey, we are trying to burn fat and drop pounds. So why should dietary fat play a role in healthy nutrition, especially if weight loss is the goal?
First things first: Dietary fat doesn’t just magically get stored up as body fat immediately after you eat it.
Healthy fat is EXTREMELY important for a number of reasons.
Here are some healthy dietary fats you can throw into your meals:
Fats have a powerful effect on slowing digestion and helping keep the stomach feeling full as well as curbing those carbohydrate cravings.
Healthy fats also help keep energy levels stable and help maintain proper cellular function and hormonal balance.
Your brain relies on healthy fats, especially essential fatty acids like omega 3 and omega 6.
And these healthy fats can help support your heart health and even help prevent heart disease and stroke.
Counting your macros instead of calories can help you achieve food freedom.
But how?
If the food fits within your specific daily macro count, you can eat it, whether it is a slice of delicious pepperoni pizza or a tasty salmon salad.
If you’ll remember from earlier, we talked about how each macronutrient is assigned a specific amount of calories.
Here is the breakdown again:
1 gram of Protein = 4 calories
1 gram of Carbohydrate = 4 calories
1 gram of Fat = 9 calories
At the end of the day, to lose weight, gain muscle, or maintain your weight or even sculpt your body, as long as you eat the right number of macros each day, you will reach your goal.
That’s why people are able to eat tasty, fun foods like pizza, and still stay on track with their goals.
It’s because they factor in the macros from these foods and make them fit into their daily macro goal.
By learning to calculate your macros and track them, you can unlock nutritional freedom!
Macro counting will allow you to eat a variety of delicious healthy foods and keep your meals exciting and refreshing!
As a guide, we recommend you follow the “80/20” rule: Eat whole, unprocessed healthy foods 80% of the time and enjoy your favorite treats 20% of the time.
Macro tracking and counting require you to, first, calculate your Basal Metabolic Rate (BMR) and Total Metabolic Expenditure (TME), and then pair this with your body type.
Then after calculating your macros, you’ll need to manually track them throughout the day.
