Counting, Eating & Meeting Macros
Published on 06/03/2023
The concept:
Counting macronutrients, or ‘macros’ as it commonly known, is a well-established and successful way of eating. The concept involves calculating an individual’s requirements for fat, protein and carbohydrate, and then tailoring their diet to meet these specific targets.
These requirements are dictated by a range of factors such as height, body weight, muscle mass, activity levels, and activity factor. As you can imagine, these requirements can vary quite significantly from one person to the next, including the number of calories needed. For example, a 220lb gym enthusiast is going to need a pretty different range of macros to a 150lb office worker and cyclist.
A personalised and tailored approach is something that general dietary advice simply cannot deliver and fundamentally why macro-specific diets are so successful among Americans. For example, a one-diet-fits-all approach means that some people may eat too much of one macro, and some may not eat enough of another. This isn't to say that general dietary advice is wrong, however, it is designed for the masses and not for individual goals and dietary guidelines.
The macronutrients
Fat, protein and carbohydrate are all essential to achieving our health and goals, so before we delve further in, let’s look at what these three nutrients are all about…
Fat: Essential for vital bodily functions such as brain development, immune function, cell growth, and a back-up fuel source. This macro is often demonised, however, the right volume of healthy fats from sources such as avocado, nuts and oily fish, actually helps us to satisfy hunger and achieve optimal health.
Protein: Made up of essential and non-essential amino acids, these are the building blocks that generate and repair our bodies organs, muscles, skin, blood, enzymes, hormones, and hair…. so pretty important right? A protein-rich diet, including lean meats and low-fat dairy products, has lots of perks, however, too much can actually be a bad thing – we can only metabolise and make good use of so much. Eating excess volumes of protein, around 0.36 grams of protein per pound of body weight, does not equate to more muscle and a leaner body composition, as many people are led to believe. The stark reality is that it will be inefficiently used for alternative functions, which fat and carbohydrate could have achieved to better effect had the balance been right in the first place.
Carbohydrates: A key source of fuel for the body, and when sourced from ‘complex’ varieties such as whole grains and fiber-rich vegetables, one that provides us with an array of vitamins & minerals. With carbs, balance is absolutely key, and this can be the difference between suffering afternoon dips in energy and concentration, to feeling energised for a gym session after a hard day at work. Carbohydrates, specifically glucose, provide 4 calories per gram and make up the largest portion of people's daily calories intake.
What are the other essential nutrients ?
In addition to those energy-providing macros we’ve discussed about, there are other essential nutrients which are just as important when it comes to our diet:
Water: Approximately 60% of the body is made up of water, making it the most important nutrient of all. Water plays a central role in almost all of our body’s vital functions and failure to hydrate can compromise our energy levels, physical performance and productivity. Aiming for at least 2 litres a day is the least we can do for ourselves!
What are macros and why are they important?
Macros, short for macronutrients, are the three main nutrients that provide energy to the body: carbohydrates, proteins, and fats. Tracking macros is important because it helps ensure a balanced diet and can help with weight management, muscle growth, and overall health and wellness.
Vitamins & Minerals: Otherwise known as ‘micronutrients’ - these are incredibly important, with each one having their own characteristics and roles to play in the body.
You’ll find them in everything we consume, however, less so in highly-processed foods where micronutrients are stripped and removed. The key to meeting your body’s requirements for micronutrients is ultimately the balance and variation of your diet.
Fibre: Fibre could be a macronutrient in itself, however, it comes under the umbrella of carbohydrates. There are two types; soluble and insoluble, and both play a crucial role in gut health and immunity. Found in plant-based sources such as grains, nuts, seeds and vegetables, as well as fatty acids, large amounts of research back-up the positive effects that fibre has on our health and why our diets should be rich in this nutrient.
Main points:
- The concept of ‘macros’ is to calculate how much fat, protein and carbohydrate you need to function and meet your goals.
- All three macronutrients play essential roles in our body.
- Tailoring diet to individual nutritional requirements provides a highly successful and efficient way of achieving nutritional goals.
Adopting the concept
Counting macros and tailoring your diet may be something you associate with bodybuilding and extreme weight-loss plans, but this really isn't the case. As previously mentioned, the calculation accounts for factors such as how active you are and what you actually want to achieve – this might simply be to maintain a healthy weight and support your busy lifestyle with good, nutritious food intake. Adopting the concept of counting macros and monitoring the amount of protein, carbohydrates, and fats in your diet can also be beneficial for weight gain goals, as it allows for a more structured and balanced approach to caloric intake.
If you simply want to maintain your current weight and body composition, then your calculations can reflect this. Vice versa, if you want to gain muscle and burn fat then the ratios can also be adapted to accommodate this. Adopting the concept of body fat percentage, it might sound complicated, but once you have your ranges then it’s a case of building meals that fit in line with your values and goals, including consuming fewer calories.
Let’s take two individuals with different macro ranges and see how one meal can be adjusted to fit two different targets. In this example (our jerk chicken - a personal favourite!), we have two ingredients which make up the protein (chicken) and carbohydrate (rice) values. By altering the carbohydrate portion to have fewer carbs, we change the distribution of energy and fine-tune the meal to meet both lean muscle gain and fat loss goals.
Lean Gain (Protein 40%, Carb 40%, Fat 20%) | Fat loss (Protein 50%, Carb 30%, Fat 20%)
Protein | 51g | 51g
Carbohydrate | 52g | 33g
Fat | 5g | 6g
Energy | 459Kcal | 425Kcal
Doing it right
The concept might seem complicated, but the approach is one that can bring quick and effective results, especially for diets like the keto diet. As with any way of eating, it is essential that things are done correctly and that the diet delivers from a nutritional standpoint, ensuring adequate intake of macronutrients such as fat, carbohydrates, and protein. There will always be room for error, and in these circumstances, this could mean a shortfall in certain micronutrients or balance - ultimately resulting in potential health implications.
At GoFiit, our plans and meals are backed and designed by a registered dietitian and sports nutritionist. Whilst it’s not compulsory, we believe that this level of insight and understanding is essential when it comes to health & nutrition.
Many are able to go it alone with macro counting and meal prep, however, it is easy to get it wrong and suffer consequences/ fail to meet their goals. For us, we like to rest assured knowing that the information and products we provide evolve from research, evidence and experience. At the end of the day we want results, who doesn’t!
Main points:
- Tailoring diets around macros is appropriate for anyone, regardless of your physical build and personal goals.
- Using the correct calculations and target ranges, meals can easily be adjusted to meet individual requirements.
- Adopting correct and safe methods are essential for your health, your goals and the longevity of this approach.
Further Resources
How to Count Macros: A Step-By-Step Guide
Macro calculator: Use this weight loss calculator to count your macros, lose weight + keep it off
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628334/
https://pubmed.ncbi.nlm.nih.gov/25926512/