Lifestyle Blogger.

How to count macros

Forget about Sins, Points, and Calories. The new way to keep on track is by counting macros. This is a process that started over in the states and is now becoming very popular here in the UK. I find it so much easier to follow than other ways that I have tried.

So basically Counting your macros, is basically how much Carbohydrates, Proteins and Fats your eating on a daily basis. This is the method I use to calculate my macros, this is the formula for wanting to lower your body fat.

You will need a calculator and a pen and paper! And you need to be really honest with your answers.


Lets get started....

Step 1: Determining Calories

We need to work out how many calories you need each day. 

Take your bodyweight in pounds and multiply it by 11 to 14.

Here’s how to work out what you should multiply by –

Multiply by 11 if you have a sedentary job and do little to no exercise
Multiply by 12 if you have a relatively active job (think postman, bin/garbage man, etc.) or you have a sedentary job but train 2 to 3 times per week
Multiply by 13 if you have an active job and train 2 to 3 times per week, or have a sedentary job and train at an intense level (ie. weight training, or high level aerobics) 4 to 6 times per week.
Multiply by 14 if you have an active job and train at an intense level (ie. weight training, or high level aerobics) 4 to 6 times per week, or you’re an athlete training every day or multiple times per day.

Make a note of this.

Step 2: Working Out Protein

Take your bodyweight in pounds. This is the number of grams of protein you’ll eat per day,
Eg, 156lbs equals 156 grams of protein.

Make a note of this.

Step 3: Working Out Fat
You need between 0.3 and 0.6 grams of fat per pound of bodyweight.

This should be largely based off personal preference, as provided you’re hitting a minimum of 0.3 and not exceeding 0.6, you’re okay. To determine what your ideal intake should be, ask yourself what your favourite types of foods are.

If you tend to steer towards fattier foods, such as cheese, bacon, nuts and fatty desserts, then aim for 0.5 or 0.6 grams of fat per pound. You’ll likely enjoy a diet far more (and therefore be much more likely to stick to it) if you have more room for your preferred higher-fat foods in your diet.
If, on the other hand, you’re more of a carb-o-holic, and crave bread, pasta, crisps and pretzels, aim for 0.3 to 0.4 grams per pound. Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other. Therefore, you can go lower with your fat intake in order to consume more carbs.

Make a note of this.

Step 4: Working Out Carbs

This is where you’ll need a calculator.
First up, take your daily protein intake and multiply it by 4. There are 4 calories in a gram of protein, so this will give you how many calories you’re consuming from protein each day.
Then multiply your fat intake in grams by 9 to give your fat calories.
Add these two numbers together, and subtract the result from the total number of calories you’re aiming for each day.
This will give you how many calories you need from carbs each day. Divide this by 4 (remember – carbs have 4 calories per gram) and that’s how many carbs you need each day.

Hopefully you will have made notes of all of these numbers and you will now have all the values you need to count your macros.

My fitness pal app gives you the option of changing your macros, so when your uploading your food each day, you can check the macros pie chart to see how well your doing. Give it ago!!

Roo xx

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