How to track macros
Macro tracking really is not as challenging as it may seem. But where do we start? Firstly, macros refer to macronutrients. Macronutrients represent carbs, fats and proteins. Macro tracking is also referred to as “If it Fits in Your Macros” or “IIFIYM”. This means that it is not a restrictive diet, but more or less a way to eat and track your calories based on macros instead of total calories alone.
The 3 groups are broken down essentially as:
Protein: This macro helps you build muscle, keeps you satiated and some foods high in protein are: eggs, chicken, Greek yogurt, beef, protein powders.
Carbohydrates (carbs): Carbs are your bodies preferred energy source and very important for pre and post workout for recovery. These foods usually higher in fiber as well! Some foods higher in carbs are: rice, oats, fruit, cereal, pasta, breads, potatoes.
Fats: Fats are super helpful to support hormones and satiety! They also are amazing at adding flavor and nutrients. Some foods higher in fats are: avocados, nuts, seeds, olive oil, peanut butter/nut butter.
There are many different ways to calculate macros based on your health and fitness goals, but a great place to start would be by following this formula:
Protein (30–40%): Essential for repairing muscle. Target 0.8–1.5 grams per pound of body weight.
Fats (20–30%): Required for hormone regulation, crucial for fat loss.
Carbs (30–40%): Fuels intense training sessions to build muscle.
Once you find your macros, I recommend using an app such as MyFitnessPal or Cronometer. That way, you know that what you’re eating is within your daily calories. Additionally, I love MyFitnessPal because of the scanning feature!
Lastly, do not forget to use a food scale to weigh your food more accurately. I got mine on Amazon for $9 and I use the grams or ounces system for measurement! Additionally, even though it is hard, always weigh your food before you eat it! This will ensure you’re hitting your goals and not worrying about the exact portion amount!
I hope this helps! Have a blog idea? Be sure to email me at: Haley.PowerfulHippie@gmail.com or DM Me on Instagram: @PowerfulHippie!
