plural noun: macronutrients
A substance required in relatively large amounts by living organisms, in particular.
A type of food (e.g., fat, protein, carbohydrate) required in large amounts in the human diet.
One of the tools we use in our nutrition coaching programs is macro counting. At the most basic level macro counting (flexible dieting, if it fits your macros, iifym) is the amount (in grams) of protein, carbohydrates, and fats you consume daily. We use macro counting to ensure you are receiving the right balance of protein, carbs, and fats to support your goals.
Think of grams of macros as gallons of fuel. You wouldn’t put an unknown amount of gas in the tank of your car and go on a long trip, right? Same with your body. Macros are fuel for your daily activities and you want the right amount of fuel in the tank.
What are your macros? This is where our awesome coaches come in. They will calculate the number of macros you should be consuming daily based on several different factors (including weight, activity type and amount, goals, etc).
Daily Macro Goals (example)
*based on a 2000 cal diet
How do I count macros? Smart phones have made this task simple. Weigh and measure food and beverages you consume during the day and log them into an app like MyFitnessPal. Using an app which does the calculation (how much protein, carbs, and fats are in each food) for you makes it easy once you get the hang of it. Remember, foods can have more than one type of macros. For example is you weigh 50g of chicken breast does not equal 50g of protein (it is actually 9.2g of protein). Also, don’t forget to pay attention to how the food is listed in your macro counting app. Cooked vs. raw can make a big difference in the macro count.
What do I eat? Anything you want….as long as it fits your macros. Seriously? Well, there are some guidelines. While you can eat anything we want you to make REAL FOOD choices the majority of the time.
Make better choices. We want you to engage with your food. We want you to learn what REAL FOOD is and how it can help you reach your goals.
[REE-UHL, REEL) ADJ 1. True and actual, not artificial
[FOOD] N 1. Something that nourishes, sustains, or supplies
Beyond organic, GMO free, nutrient dense, anti-inflammatory, unprocessed, sustainable, bioavailable, ethically raised/grown….FOOD THAT MAKES YOU FEEL GOOD.
You always have a choice. Having a choice makes this program sustainable over a lifetime. You choose what foods make up the macro count for each day. If you really want to eat a slice of pizza or a donut now and then…go for it.
We will provide you the information to make an informed choice. We do not require you to eat only organic or follow a set “good foods and bad foods” list. We will, however, give you the tools to determine what types of foods work best for you.
I’m not sure I can weigh and measure everything. Don’t panic. It can take days and even weeks to get the hang of weighing and logging your food. Here are a few tips to get you started. Our coaches also have lots of tricks and tips to help if you are struggling.
- Start small. Instead of trying to hit all three numbers start with your protein macros. Work on hitting just your protein goal each day. Once you are consistent with your protein intake move on to hitting protein and carbohydrates. When you are consistently hitting both add hitting your fat macros.
- Learn to eyeball. Weighing and measuring is the most accurate and should be used whenever possible. However, there will be times when you find yourself without the ability to weigh or measure your food. Learning to eyeball food, for example 3 oz of chicken or 100g of sweet potatoes, can be a lifesaver.
- Plan ahead. This is the most important tip for any part of a macro counting program. If you plan ahead you will not be overwhelmed and as likely to go off the rails. We are all busy but make it a priority to plan meals ahead of time, prep food, even pack each meal ahead of time for the day or week.
- Maintain sanity. Don’t become obsessed with perfection. The goal is to make macro counting fit into your life not the other way around.
- Last but not least…HAVE FUN! This is a great opportunity to explore your relationship with food.
Interested in learning more about macro counting? Join our monthly nutrition coaching program or email us for more information.