Counting Macros
You may have heard about “counting macros.” It is a method of dietary control where you are assigned a set number of macronutrients (macros) and you use some sort of method to keep track of them. Counting macros, which then sets your total calorie count, is a very effective means of either gaining weight or losing weight and helps make sure you are taking in the ideal number of each macro for optimal health.
But what the heck am I even counting? Macronutrients are the primary energy sources that our bodies need in order to function. They provide energy through calories for our bodies to continue on and they are crucial in many functions. If you are completely deficient in any of the three, you will perish.
Carbohydrates (4 calories per gram)
Carbohydrates are organic molecules made up of carbon, hydrogen, and oxygen. They are the body's primary source of energy, especially for the brain and muscles during physical activity.
Types of Carbohydrates
Simple Carbohydrates (Sugars)
Monosaccharides - The most basic form of carbohydrates. Examples include glucose (blood sugar), fructose (fruit sugar), and galactose (found in milk).
Disaccharides - Formed when two monosaccharides combine. Examples include sucrose (table sugar), lactose (milk sugar), and maltose (malt sugar).
Complex Carbohydrates
Oligosaccharides - Chains of 3-10 simple sugars. They play a crucial role in digestion and can be found in beans, legumes, and certain vegetables and grains.
Polysaccharides - Long chains of monosaccharides. Examples include:
Starch: The storage form of energy in plants. Found in grains, legumes, and tubers.
Glycogen: The storage form of energy in animals, primarily in the liver and muscles.
Fiber: Indigestible by humans but essential for gut health. Found in whole grains, fruits, and vegetables.
Proteins (4 calories per gram)
Proteins are large molecules made up of amino acid chains. They are essential for growth, repair, and maintenance of body tissues. They also play a role in hormone and enzyme production.
Amino Acids
These are the building blocks of proteins. There are 20 different amino acids, of which 9 are essential, meaning they must be obtained from the diet.
Functions of Proteins
Structural - Proteins like collagen provide structure to cells and tissues.
Enzymatic - Enzymes, which are proteins, facilitate biochemical reactions.
Transport - Hemoglobin, a protein, transports oxygen in the blood.
Defensive - Antibodies are proteins that defend against pathogens.
Regulatory - Hormones like insulin are proteins that regulate various bodily functions.
Protein quality refers to the digestibility and amino acid composition of a protein. Animal proteins are generally considered complete proteins as they contain all essential amino acids. Plant proteins might lack one or more essential amino acids but can be combined to achieve completeness (e.g., beans and rice).
Fats (9 calories per gram)
Fats, or lipids, are hydrophobic molecules, meaning they repel water. They are essential for many bodily functions.
Types of Fats
Saturated Fats
Have no double bonds between carbon atoms. They are typically solid at room temperature. Excessive consumption can raise LDL cholesterol.
Unsaturated Fats
Have one (monounsaturated) or more (polyunsaturated) double bonds. They are typically liquid at room temperature and can help improve cholesterol levels.
Omega-3 and Omega-6 are essential polyunsaturated fats. Omega-3s are anti-inflammatory and found in fatty fish, walnuts, and flaxseeds. Omega-6s are pro-inflammatory in excess and found in many vegetable oils.
Trans Fats
These are artificially created by hydrogenating unsaturated fats. They raise LDL and lower HDL cholesterol, increasing heart disease risk.
Functions of Fats
Energy Storage - Fats provide a dense form of energy storage.
Cell Structure - Phospholipids form the basis of cell membranes.
Insulation and Protection - Fats insulate the body and protect organs.
Hormone Production - Steroid hormones are derived from cholesterol, a type of lipid.
Calculate Your Macros
Generally, when counting calories an app is used. There are many versions of the same thing out there, some paid, some free. I recommend using Macros (a red box with a white apple). This app has a barcode scanner and everything you need included in the free version.
Next, we will need a food scale. These are relatively inexpensive and can be found at many stores and Amazon as well. It doesn’t have to be nice or fancy, it just has to work.
I generally recommend breaking down a goal of 40% carbs, 30% fat and 30% protein and the app will set my macros. We can also do it the old school way, for every pound of bodyweight, we will consume between 0.7 and 1.0 grams of protein, fat intake will be between 0.25 and 0.4 grams per body weight and the rest of our calorie goal, which can be be calculated by taking our bodyweight and multiplying it by 11-18 based on our activity level (11 for no exercise, 18 for daily exercise), will be filled in with carbs
Example
200 lbs individual non exerciser
Calorie goal = 200 x 11 = 2200 calories
Protein goal = 200 x .8 = 160 grams of protein = 640 calories from protein
Fat goal = 200 x .35 = 70 grams of fat = 630 calories
Carbohydrate goal = 930 calories left over / 4 = 232 grams of carbohydrate
With this breakdown we have 29% protein, 28% fat and 43% carbohydrate. Everyone’s calorie needs and macro preference is different and yours may change over time. I suggest when attempting to lose weight, use the 11 multiplier and adjust from there and when gaining weight use about 16 and adjust from there.
While all macronutrients provide energy, they each have unique structures and functions. A balanced intake of high-quality sources of each macronutrient is crucial for optimal health. While counting macros can be beneficial for many, it's not suitable for everyone. It can be time-consuming and may lead to an unhealthy obsession with food for some individuals. It's essential to approach macro counting with a balanced perspective and recommended to consult with a nutritionist or healthcare professional if considering this method.
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