What is Macro Counting?

What are macros and why am I always talking about them?

Is it a diet or what?

Whether you’re aware of macros or not, they are important. In this post I’ll explain why they are important and how they can help you reach any weight-related or physique-related goal. Yes! ANY GOAL. You can use macros to slim down and cut fat to see your abs for the first time… OR you can use them to build yourself into an absolute unit that gets invited to the NFL Combine.

So if you want to be casted in the next Baywatch…keep reading.

Macro Counting: What is it?

It is exactly what it says: you are counting how many macros you are consuming. Ya, it takes some math and some precision, but luckily there are apps that do most of that for you. You might hear it called “tracking macros” as well… exact same thing.

It’s very similar to counting calories, but with a little more precision. Calories generally determine your weight; macros generally determine how you look at that weight.

Counting Macros is the process of keeping a log (usually with an app) of everything that you consume, typically with the goal of hitting preplanned target numbers.

Related: Calories 101

Who Is Counting Macros Good For?

In my opinion: EVERYONE!

You can use Macro Counting for literally any goal. If you want to get shredded for a beach vacation, count macros. If you want to get huge and yoked for football season or another competition, count macros. If you want to simply stay at the same weight, count macros.

Counting Macros can be adjusted to any person’s lifestyle, genetics, activity level, etc… and can be adjusted again if those things change.

What Are Macros?

“Macros” is short for macronutrients. There are three macronutrients: protein, carbohydrates and fats. They are so named because your body used a large (macro) amount of each… and that’s why they all get a prominent spot on nutrition labels, see below:

You’ll notice all three macros are listed in the chart: Total Fat, Total Carb and Protein. Also listed as always: Calories. Macros and Calories are DIRECTLY related… which is why Counting Macros is just a more specific version of Counting Calories.

Protein is probably the macro most associated with health and fitness and muscles and abs and all those good things, and rightly so. Protein is the macronutrient your body needs to maintain, fuel and grow your muscles. Whether you want to grow your muscles or you’re scared of being “bulky”, you need protein to look good… muscles provide shape and tone.

Protein is found in a LOT of different things. The good sources of protein, the sources that have large amount of protein relative to their amount of calories, are lean meats, egg whites, protein powders and a few other items. You can get protein from other sources, but be wary of how many calories it takes to get there.

For example, 30g of protein from chicken breast is about 165 calories. The same amount of protein from Peanut Butter is almost 800 calories (peanut butter is mostly a Fat source).

Carbs are definitely the most demonized macronutrient. People love suggesting Atkins, low-carb or keto diets that avoid carbs like the plague. Not me.

Carbs are your body’s best source of energy, not like caffeine. You need carbs to exert energy… like a tough workout, recommended for getting ripped in the first place, so don’t skip the carbs!

Carbs are found in large amounts in breads, pasta, rice and other starches… as well as in sugary things: candy and desserts. Fruits and veggies are mostly water, but they technically have carbs in small amounts.

Fats last but not least are responsible for transporting nutrients around your body and in/out of cells. They are necessary to your body functioning well.

Fats are largely associated with nuts, avocados, oils and some fatty meats BUT can be found in nearly every processed food, so be careful. In my experience, most people get plenty of fat in their diet without using much or any fat sources… it’s everywhere.

How Do You Track Macros?

Step 1: Find your Target Numbers

There’s a few ways to do this, but the best way is to have a coach, like me, do it for you. A coach will help you pick target numbers specific to your needs and goals and can guide you along the way. Alternatively, go online and search for a macro calculator that will use a formula based on a few questions. Here are my favorite calculators.

Step 2: TRACK

Once you’ve got your target numbers, it’s time to try to hit them. It takes some practice at first, but eventually your goal is to hit those target numbers VERY accurately and VERY consistently for an extended period of time.

Step 3: Adjust

It’s highly unlikely that the first set of target numbers you use will last you the rest of your life or even for more than 3 months or so. As you see (or don’t) see results, you’ll tweak the numbers to keep progressing towards your goal OR towards your next goal… Again, this where a coach can help by taking the thinking out of it for you.

Macros vs Other Diets

So should you Count/Track Macros? I sure think so. I love it, here’s why:

You can eat your favorite foods… any of them… whenever.
No restrictions. Other diets eliminate food groups from your menu; not macros.
Flexibility: macros makes it easier to account for nights out and parties… just shift some meals around to leave room.
Precision: Macros are customized specifically to you! Other diets have a generic rule that is supposed to apply to a 225lb man that powerlifts and a 120lb gal that runs triathlons? Ya right.

TL;DR

Counting Macros is dope. It’s customizable to you and can be used to get you towards any goal. It’s just like counting calories but a little more specific. Calories will generally determine your weight; Macros will generally determine how you look at that weight.

Take the first step by calculating your own macros or let me do it for ya!