Macro question

(Penny) #1

I am reading a lot about the “macros” but I am not sure what this is or how to track them. Any easy answers on this one?

(Dana) #2

Macros, or macronutrients, are your three general food types: fats, carbohydrates, and proteins. Some people choose to track them by logging what they eat on an app (I use Lose It). Along with your <20 grams of carbohydrates, most people shoot for a balance of a moderate amount of protein and a larger amount of fat.

I think it’s good to be aware of macros, but important not to get too tangled up in them. For now, just try and keep carbs under 20.

(Penny) #3

Thank you for that! I am spending enough time checking on carbs that I don’t think I can handle checking anything else. I am keeping them <20 per day, so hopefully will see results. Thanks again

(TJ Borden) #4

That’s a you really need to do. Some people monitor protien too, but it seems we generally naturally eat about the right amount of protien anyway.

(You've tried everything else; why not try bacon?) #5

Just remember that if you do decide to track at some point, macro percentages are calculated from total calories, not total weight of the food. Carbohydrate and protein are about 4 calories/gram, and fat is about 9 cal/g. So if you were to eat 50 g of protein and 50 g of fat, your macros would be roughly 30% protein and 70% fat. (Close enough for jazz, anyway.)

Personally, I prefer not to calculate macros, because I’m trying to eat no more than 80 cal/day of carbohydrate, and the percentage will vary according to how much fat and protein I also eat that day. Simpler just to eat as little carbohydrate as possible and eat to satiety. Eliminates all the calculations.

(Penny) #6

Paul, so are you saying that if the grams of fats and protein are about the same, I should be in the right macros? Appreciate this info as it helps me track better. Thanks

(Ken) #7

One third fat to two thirds protein, by weight. In the beginning more fat is better to aid adaptation.

(Laurie) #8

I’m not arguing with what anyone else has said, but for me macros mean absolute numbers (not percentages or ratios or calories). That is, how many grams of carbs, protein, and fat.

I’m a medium-size woman, and I try for less than 20 g carbs and about 70 g protein per day. I kind of let the fat take care of itself, but I make sure I get plenty of fat; it’s probably somewhere between 70 and 100 grams of fat per day. I eat fatty meats, add mayo, coconut oil, or butter to things, cook eggs in plenty of fat, etc.

I just found out recently that as an older person I should actually be eating more protein, but I haven’t incorporated that into my routine yet.

(Running from stupidity) #9

+1

This is my excuse, and I’m using it for all it is worth.

#10

Hi. In most apps you need just to log your food and then the app calculates your macros and calories automaticaly.
Personally I use Carb manager. It’s a lot of work to log everything you eat, especially when you cook meals, but I like that I have all information in one place. App calculates my carbs, net carbs, fiber, fat, protein, calories. I also log my weight in it.

(You've tried everything else; why not try bacon?) #11

This is actually how I do it. The percentages, as I posted, are based on total calories eaten, but focusing on the absolute quantity is more helpful to me, especially keeping carbohydrates under 20 g/day.