What are my friggin macros, micos what?
Lol they are Macros. What Are Macros you ask?
Macronutrients are molecules that our bodies use to create energy for themselves primarily fat, protein and carbs. They are found in all foods in varying amounts, measured in grams (g) on the nutrition labels.
Fat provides 9 calories per gram
Protein provides 4 calories per gram
Carbohydrates provide 4 calories per gram
Counting Calories vs. Counting Macros
If you eat less calories than you burn, you will likely lose weight. However, counting calories can only tell you so much; if you are not careful and do not eat the right calories; you will likely lose muscle as well. To maintain, lose or even gain weight, many people rely on counting macros to make sure they are eating correctly. 100 calories of avocado (fat) is a lot better than 100 calories of a doughnut (carbs). On a ketogenic (low carb, high fat) diet, it is very important to know how many carbs you are eating in comparison to fat and protein. Many people aim for less than 50g of carbs to maintain ketosis. When counting macros, you simply add up how many grams of fat, protein and carbs you ate that day.
Let us take an example: If you ate 10 Ritz crackers and wanted to calculate your macros for that meal, you would first determine how many servings you ate. If the serving size is 5 crackers and you ate 10, you would multiply every number on that label by 2. You would have eaten 7.4g of fat, 20g of carbs, and 2.4g of protein in that snack. In your log, you would then add all your grams of carbs, protein and fat up to a total so far. By seeing your macros visually, you can easily tell when you are running a little high in carbs and know when to slow down.
How do I calculate my macros?
This is my favorite calculator. Let me walk you through the process.
First step, enter your gender, weight, height and birthday.
Next, determine what is your exerciser routine or energy level used a day. Do you have a desk job like me, or strong man training like my husband?
How much body fat do you have? My scale gives me a read out of where my body fat percentage sits. Otherwise, it suggests my body fat should be around 39%. They also provide a few links to calculator your body fat at home. Use your best judgment here.
Now how many grams of carbs should you have a day. I stick with 20g to keep me in ketosis. Some people can get away with 50g. I choose 20g.
What about protein? This chart gives you two extremes no exercise and very active I choose to place my protein right in the middle. Again, pick which level or protein is going to work in your lifestyle.
Now how much fat. We must remember that Keto is a low carb high fat diet. We need fat to keep our bodies satisfied. You do not want to push low carb and low fat that is not the basis of keto. You are again given two options lowest intake that is 59% for me, and then maintenance, which is 0%. So when it says 59% deficit that will take 59% of my calories. That is excessively restrictive for me. I would fail in a few days. The text that is highlighted in blue will change based on your deficit input. I choose a 15% deficit. Which suggest “Average deficit. This should be easily sustainable, good choice for a start.”
All right, here are my macros tailored to my body and lifestyle. I should be aiming for 1402 calories broken down in 20g carbs, 80g of protein and 111g of fat. This is what I strive for everyday.
This chart shows my maintenance calories I will stay the same weight if I consumed 1649 calories a day.
Shoot me a line.