How to Count Macros a Step by Step Guide

“Counting macros” is commonly used by individuals looking to gain muscle mass or shed weight. Counting macros entails keeping track of the food types you take and the calories you consume to attain certain macronutrient and calorie goals.

In this article, we will provide you with a guide that you can use to count macros and achieve your macronutrient goals.

What are Macros?

These are macronutrients that fall under three categories. The categories are:

1.Carbohydrates

These include fibers, starches, and sugars. Your body breaks down most carbohydrates into blood sugar or glucose and either store them as glycogen in your muscles or liver or uses them immediately to provide energy. The most common carbohydrates sources include dairy products, fruits, grains, beans, and starchy vegetables, among others.

One gram of carbohydrates provides four calories, and they are the largest source of calories that people consume. Although different health organizations have different macronutrient recommendations, most suggest that the average person should get 45-65% of their daily calorie intake from carbohydrates.

2.Proteins

Proteins are essential for body processes such as building enzymes, hormones, tissues, immune function, and cell signaling. Like carbohydrates, 1 gram of proteins provides four calories. You should ensure that 10-35% of your total daily calories intakes are from proteins. Foods rich in proteins include lentils, tofu, fish, poultry, and eggs, among others.

3.Fats

Of all the macronutrients, fats have the most calories, with one gram having nine calories. The human body requires fat for critical functions such as body temperature maintenance, nutrient absorption, and hormone production and energy. The typical fats macronutrient recommendation is between 20-35% of total calories. They are found in fatty fish, butter, oils, meat, nuts, and avocados, among others.

What is a Macro Calculator?

It is an equation that allows you to calculate your body’s daily macronutrient requirements based on your daily activity levels and weight.

The Best Macro Calculators

1.TDEE, KETO, Calorie Macro Calculator

It is among the best macro calculators and allows you to calculate the macronutrients’ ratio that your body needs based on your weight, age, height, activity level, and gender. Furthermore, you can choose your goal, whether it is “Gain Weight,” “Lose Weight,” or “Maintain Weight.”

It shows you your basal metabolic rate (BMR), calories per day to gain or lose weight, body mass index (BMI), and calories deficit or surplus. You can find it here 

2.Healthy Eater

It is a free macro calculator that calculates the ratio of macronutrients you should consume based on your activity level, weight, height, gender, and age. It allows you to customize your ratio depending on your specific needs at the moment, such as whether you want to gain or maintain weight, lose 10% body fat, or reduce your weight. It allows you to see your ratio in terms of five meals, four meals, three meals, or all day. You can check it out here.

3.Muscle for Life

It is a free and detailed calculator that considers your activity level, body fat percentage, and weight. It then determines your total daily energy expenditure (TDEE), basal metabolic rate (BMR), and lean body mass (LBM).

Since this calculator considers more factors, it provides you with a more accurate ratio. However, before using this calculator, you must know your body composition. It allows you to choose whether you want to lose, maintain or gain weight. Moreover, it has sliders at the bottom for adjusting your ratio if you find the automatic recommendation unideal for you. You can check it out here.

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How to Figure Out Your Caloric Needs?

To determine the overall calories your body needs, it is essential to determine the non-resting energy expenditure (NREE) and resting energy expenditure (REE). Adding both NREE and REE gives you the total calories your body burns in one day.

Use the TDEE, KETO, Calorie Macro Calculator to figure out your body’s daily calorie needs.

Alternatively, here is the Mifflin-St. Jeor equation that you can use:

• Calories per day in Women = 6.25 * height (cm) + 10 * weight (kg) – age (y) + 5 * 5
• Calories per day in Men = 6.25 * height (cm) + 10 * weight (kg) – age (y) – 161 * 5

After this, you multiply an activity factor with your result. It is a numerical value that represents various activity levels:

• Extra active: * 1.9 (two or more times of strenuous exercise per day)
• Very active: * 1.725 (hard exercises every day)
• Moderately active: * 1.55 (moderate exercise for four or more days per week)
• Lightly active: * 1.375 (light exercises for not more than three days in a week)
• Sedentary: * 1.2 (limited exercise)

Your answer gives you your total daily energy expenditure (TDEE). To reach different goals, you can opt to either subtract or add calories from your TDEE.

How to Decide Your Ideal Macro Breakdown?

Here, you determine the macronutrient’s ratio that works best for you. Below are the macronutrients recommendation by most health organizations:

• Proteins: 10-35% of total calories
• Fats: 20-35% of total calories
• Carbs: 45-65% of total calories

It is important to note that the above recommendations may not be ideal for your particular needs. The macronutrient ratio varies depending on your goals to lose weight, the diet you prefer, among other factors.

Macro Calculator | Keto IIFYM Low Carb