So what are macros? Your macros comprise of carbohydrates, fats and proteins, the three nutrients most important to us.
weight maintenance or weight/muscle gain. Then your macros are split into percentages which add up to your total calorie target.
• PROTEINS Proteins are vital for processes like cell signalling, immune function and the building of tissues, hormones and enzymes. They’re also important building blocks of bones, muscles, cartilage, skin and blood. Protein recommendations vary depending on body composition goals, age, health and more.
First, work out your Total Daily Energy Expenditure (TDEE) – the total number of calories you actually burn in a day, including through activity. You can find handy TDEE calculators online. The general recommendations are: to lose weight, subtract 20% from your TDEE and to gain weight or muscle, add 20%.
EXAMPLES: Eggs, poultry, fish, tofu and lentils • FATS Your body needs fat for energy and critical functions, such as hormone production, nutrient absorption and body temperature maintenance. EXAMPLES: Oils, butter, avocado, nuts, meat and fatty fish • CARBOHYDRATES Carbohydrates include sugars, starches and fibres. Most types of carbs are broken down into glucose (or blood sugar) which your body either uses for immediate energy or stores as glycogen in your liver and muscles. EXAMPLES: Grains, starchy vegetables, beans, dairy products and fruits Calculate your calorie and macro targets Many flexible dieting websites can help you work out your calorie and macro nutrient needs. (Better still, invest in a personal trainer!) What you need is a target based on your longterm goal. This could be weight loss,
Here’s an example of an 1800 calorie plan: • CARBS = 4 calories per gram | 30% of 1800 = 540 Kcal • PROTEIN = 4 calories per gram | 35% of 1800 = 630 Kcal • FAT = 9 calories per gram | 35% of 1800 = 630 Kcal Track your foods Keep track of your calories and macronutrients using online apps such as MyFitness Pal. These apps have huge food databases and a barcode scanning facility that’s easy to use with your phone. You also need scales so you can accurately measure and weigh any foods you input manually. It’s quite an interesting journey to learn about the calorific value of foods. It can really help you become accountable for what you eat and embrace a healthier lifestyle. For example, a couple of biscuits could equal the same calories as a healthy plate of nutrient-dense vegetables and salad. Eat the biscuits if you stay within your calorie target, though obviously this isn’t the healthier option. But now and then
