Macro Counting 101

What is Macro Counting?

This refers to setting goals around macronutrients (Fat, Carbs, and Protein) to ensure optimal caloric intake for your body's needs. It's not just about how many calories you take in, but rather about the types of food that make up those calories.

Macronutrients contribute to your calories.

• Protein = 4 calories per gram
• Carbohydrates = 4 calories per gram
• Fat = 9 calories per gram
• Alcohol = 7 calories per gram (while technically a macronutrient, it won't be part of your goals...sorry!)

Micronutrients = Vitamins and Minerals. You can set goals against these, too. If you want to get really serious. But if you want to keep your sanity, just follow the rainbow, and you'll get all the vitamins and minerals you need.

Why should you count macros?

Counting macros ensures that you are consuming the proper proportions of protein, carbs, and fat as opposed to simply counting calories.

Sure, simple math tells us you will lose weight by creating a calorie deficit (fewer calories in than calories out = calories burned = weight loss).  However, our bodies are smart! And they adjust. Run on a calorie deficit long enough and your body will figure out how to expend less energy, ultimately bringing you back to even.

Macro counting is also a great way to use food to fast track the results you're looking to get with your body (be it losing weight or gaining mass/muscle) because it doesn't force you to stick to a certain diet plan. If It Fits Your Macros (IIFYM, that is) says you can eat anything your heart desires -- so long as at the end of the day, you hit your targets.

How do I start tracking macros? 

Tracking Macros isn't as difficult as it sounds with the advancement of smartphones (and apps that go with them). First, head on over to IIFYM.com to calculate your calorie and macronutrient recommendations for free by taking their simple survery!  Then, download MyFitnessPal on your smartphone or tablet.

In MyFitnessPal, choose to set a custom calorie goal during the set-up process, plugging in your calorie recommendation from IIFYM.  Then, click those three little dots at the bottom left of the home screen, choose Goals, and set macronutrient goals by adjusting your percentages so the resulting grams match the recommendations by IIFYM.

When you track your food in MyFitnessPal (we'll post a brief tutorial for this app soon), you can see how your doing against your macro goals throughout the day so you know what types of foods are needed to fill in and hit your goals, each and every day.

HOT TIP: When macro counting, it's important to hit your goals each and every day, even if you're not hungry. If you start to eat fewer calories than recommended, you're smart body will learn to operate on less fuel, so that when you start eating the recommended amount, you'll be over eating. Macros are all about training your body. Consistency is key.