How To Count Macros?

How to count macros? Counting macros helps to support weight loss, build muscle and the quality of the food you eat. And it can help maintain your health nutritionally. If you are looking to lose weight, maintain or gain muscle, counting macros can assist with achieving that goal.

Before you count your macros, you need to understand how many calories per gram each macro is.

Carbs and protein are 4 calories per gram and fats is 9 calories per gram.  The general macro recommendation is the following:

40% of your daily calories comes from carbs and 40 to 45% of your daily calories comes from protein. And 15 to 20% of your daily calories comes from fats.

   How to count macros? iStock- photo credit: colematt

A good counting macro example on a 2000 calorie a day consists of 40% carbs, 30% protein and 30% fat.

Carbs

• 4 calories per gram
• 40% of 2000 calories= 800 calories of carbs per day
• The total grams of carbs allowed per day would be 200 grams. 800/4=200.

Protein

• 4 calories per gram
• 30% of 2000 calories= 600 calories of protein per day.
• Total grams of protein allowed per day= 600/4=150 grams.

Fat

• 9 calories per gram
• 30% of 2000 calories = 600 calories of fat per day.
• Total grams of fat allowed per day= 600/9= 67 grams.

A good macro starting recommendation is:

Carbs- 45-65% of total calories

Fats- 20%-35% of total calories

Protein- 10-35% of total calories

Counting macros can also help with making better nutrient dense choice foods. These are the types of foods that you can eat when following a balanced macronutrient diet.

Carbs

• Whole wheat bread
• Oats, brown rice, and quinoa
• Beans and lentils
• Potatoes and sweet potatoes
• Whole wheat pasta

Protein

• Egg whites
• Fish
• Turkey
• Tofu
• Beans
• Beef and Steak

Fats

• Avocado
• Salmon and Sardines
• Butter
• Nuts and nut butter.
• Flaxseeds

Counting macros isn’t for everyone and it is not needed to lose weight or gain muscle. But the most important thing is it can help with improving the quality of food you eat.

The Bottom Line is that counting macros can help with weight loss, maintaining muscle gain and improving your overall health. When you count macros, it can help with improving the quality of food you eat.

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