How to calculate Macro Nutrition for Weight loss
Breaking down how to calculate macro nutrition for weight loss in the most simple way I can! I am not a professional at all but this has been what I have been doing to get the results I have been wanting.
FULL VIDEO AT END OF POST
WHAT ARE MACROS |
The nutrients that make up calories: carbs, fats, and proteins.
MACROS vs CALORIES |
I look at these two as connected not separate. I calculate what caloric deficit I need and then let My Fitness Pal adjust the % of the macros (FULL POST on My Fitness Pal). It's equally important to stick with a specific caloric intake based on what your goal is as well as tracking macros.
Adjusting macros means you adjust what type of foods you are eating to benefit your specific body type the best. I specifically side on a bit of a higher carb because I do HIIT (high-intensity interval training) in the gym so I need those fast acting energy nutrients in carbs to sustain those workouts. Play around with the percentages of macros to see what your body does better on.
HIGH CARB vs. LOW CARB |
I do 5 days of low[er] carbs and 2 days of high[er] carbs. This is essentially a dumbed down version of carb cycling which keeps your body on its toes and constantly burning fat. If you eat the same way every day, do the same workout every day, your body will adjust and not make improvements.
High Carb Days: I use these on my leg days because these are the days I am burning the most calories and need that replenishment the most. Typically this is Wednesday and Saturday for me.
Low Carb days: one specifically is on my rest day and the rest are interchanged through the week. Typically this is Monday, Tuesday, Thursday, Friday, and Sunday.
LIVE LIFE OUTSIDE OF MACROS |
Y'all, I still live life. I don't get caught up in the precision of this. I have found so much freedom in this allowance of me being able to live and love my life without restriction. If I am going to an event or out to drinks, I use the rule of moderation. This WON'T throw you off of your goals. You just jump back into the swing of things the next day and drink LOTS of water.
I also try and track my food as best as I can when I am out or at events. I guesstimate which is enough for me to know approximately where I am at for the day. This takes practice but gets easy to do quickly.
Allow yourself to enjoy life, enjoy food, enjoy time with people because at the end of the day is the shredded 6 pack worth it if you are miserable getting there? Absolutely not.
WHAT ARE "MY" MACROS |
HIGH CARB DAY |
50% Carb | 35% Protein | 15% Fat
LOW CARB DAY |
35% Carb | 45% Protein | 20% Fat
This took some adjusting over time. I used to do very low carb and high fat. I got skinny but I lost a lot of muscle. I want my toned muscle to show so I adjusted and this has worked well. It's a slower process to lose the fat BUT it's much more sustainable for my body.
FORMULAS |
BMR:
HEIGHT in CM x 6.25 + WEIGHT in kg x 9.99 - AGE x 4.92 + 5
MAINTENANCE CALORIES:
BMR x 1.1 = Base calories needed to sustain body and brain function
CALORIE DEFECIT:
MAINTENANCE CALORIES - 500 cal (this is my caloric deficit)
-250 cal (adds up to losing 1/2 pound a week)
-500 (adds up to losing 1 pound a week)
-750 (adds up to losing 1.5 pounds a week)
MACRO CALCUALTE:
I let My Fitness Pal do this for me because that's where I track all of my food. FULL BLOG POST on My Fitness Pal.