Calculating Macros Instead of Calories

Learning how to calculate macros can be very hard to figure out at first, but it can be a very useful aid in staying on track with your fitness goals.

Macros are the three main “macronutrients” such as fats, carbohydrates, and protein. These three food groups can be eaten to either lose weight, gain weight, gain muscle, lose fat, maintain weight, etc…

Calculating macros in my opinion is far better than calculating calories because 45 calories of milk chocolate is not nutritionally equal to 45 calories of zucchini or kale. In a diet where you calculate calories, someone may be maintaining their caloric goal but depriving themselves of the protein, carbs, etc… their body needs to attain their goals.

By tracking macros, you are not only putting nutrient dense food first, but you are eating them in the healthy ways your body needs. Macronutrient calculations allow you to enjoy things like Mac and cheese, meat, sugar, etc…while still maintaining your goals. This is why I think it is the healthiest way to lean down and tone up, because it doesn’t indicate any sort of restriction or deprivation.

There is a way to calculate macros, but I have used online calculators in the past instead. This is because I don’t want to calculate my own BMR, as that could lead to thoughts of “well I don’t deserve that because my body only burns ____ calories at rest”. Instead, I go online and type in my current activity level, goals, weight, age, etc…and it gives you a rough estimate of what your macro goals could be. This is a rough example of mine with my current activity level at school:

Hitting your macros doesn’t have to be hard, time consuming, or restrictive. It can be as easy as making sure your plate always has greens, carbs, and protein on it. You can make it fun with meal prep, adding new sauces to your grilled chicken, being able to go out to dinner with friends and not worry about calories, and by focusing your food intake on your fitness goals rather than how to “change” your body.

I personally started calculating macros once I knew it would be a healthy way for me to maintain/grow my own fitness goals. I have been lifting a lot heavier recently and need to incorporate more protein and carbs into my diet. I type rough estimates of my macros in my notes on my phone, so I know what I can start planning for my next meal. For me, macronutrient calculations lead to no guilt at restaurants, easier life, and quicker results than strictly calorie counting.

Tracking your macronutrients allows you to have an extra bowl of protein oats with fruit, or a bowl of Mac and cheese with dinner, rather than asking for your burger without the bun or the cheese.