Very active: x 1.725 (hard exercise 5-7 days a week)Įxtra active: x 1.9 (strenuous exercise 2+ times per day. Moderately active: x 1.55 (moderate exercise 3-5 days a week) Lightly active: x 1.375 (light exercise <3 days per week) Then, multiply your result by an activity factor - a number that represents different levels of activity: Women: calories/day = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(y) – 161 Men: calories/day = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(y) + 5 The calculators will give you recommended macro breakdowns and total calories. Not all calculators are the same, which may result in slightly different values from one to the next. You can Google “macro calculator” and input the information it asks you for. You can get a coach (shameless plug) to do all the math things for you. How can you mitigate that? Track your macros. Well, you may not be eating enough protein to support your body during this phase, so you may be losing weight, but your muscles are going with it. You love carbs, so you eat mostly those and speckle in protein and fats where there’s leftover calories. Imagine you’re only following a total calories approach for fat loss. Macro tracking takes total calories into consideration, but then breaks those calories into the 3 essential macros to help you maintain a good balance for your body. Well, you can, and ultimately macro tracking follows this approach, too. Why not just follow a total calories plan? It can be a bit overwhelming at first, but once you’ve gotten the hang of it, it’s super easy and efficient. Tracking macros is not a diet in the traditional sense with macros, you’re still able to incorporate the foods you love instead of following a rigid meal plan. Simply put, it’s the most effective method to meet your fitness goals. This is important to monitor for individuals with Diabetes or with cholesterol issues. Simply put, the higher on the GI, the greater the effect on blood sugar levels. ![]() ![]() *Glycemic index is a tool used to measure how certain carbs affect blood sugar levels. Simple carbs are items like white rice and breads, while complex carbs are food like sweet potatoes or brown rice.įats - fats tend to pepper themselves into just about everything, but are found in higher quantities in certain foods like dairy (cheeses, whole milk), nuts and seed butter, avocadoes, and oils (olive, coconut, etc.) ![]() Carbs are classified as “simple” and “complex” carbohydrates, with one digesting quickly and higher on the glycemic index* and the other digesting slower and lower on the glycemic index, respectively. Rice, breads, quinoa and other grains, pasta, potatoes, fruits, vegetables, legumes… the list goes on. Protein - most abundantly found in animal products (chicken, eggs, fish, red meat, and pork), but also found in soy products (tofu, tempeh, edamame) and legumesĬarbs - these babies are everywhere. Where do I find these macros you speak of? Alcohol provides no benefit to the body and costs you 7 calories per gram (so ya know, maybe don’t waste your cals?) Calorie cost: 9 cals/gramįun Fact: Alcohol is considered a macro, but it is non-essential. Certain vitamins and minerals require fats for transmission, such as vitamins A, D, E, and K. Calorie cost: 4 cals/gramįats - secondary source of energy that helps maintain proper cell function and hormonal balance. Glucose is the primary energy source for your muscles, heart, brain, and central nervous system. Calorie cost: 4 cals/gramĬarbohydrates - basically little balls of glucose, aka sugar. ![]() Protein helps your body build, maintain, and repair tissues. Macronutrients, or macros for short, are the categories of nutrients that make up pretty much everything we eat. So what are macros, and why should I track them?
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