It can be extremely exhausting following a weight loss plan, you have to combine each meal with the right macronutrients in order to keep track of your calorie supply. And, if you don’t give in to your desire, you have to work twice as hard in the exercise center to combine additional calories.
But although the number on your scale is steady and the calorie count is stable, perhaps it’s time to think about the direction you go wrong. Down here is everything you need to know about the macro diet plan right from how many macros per day you need to measure it correctly in order to successfully lose weight.
- Macro Diet Plan
The idea behind the macro diet is very simple, you focus on obtaining specific amounts of macronutrients (proteins, carbohydrates, and fats) instead of staying under the threshold of calories.
- Macronutrients or Macros
Macronutrients are the primary source of energy for the body, providing a supportive role along with vitamins, minerals, and micronutrients. The carbohydrates, fats, and proteins in the food we eat are collectively known as macronutrients.
Macros are made up of all the calories we get from everything we eat and drink except for alcohol. That macro plays a significant role in fitness and health development and maintenance.
Proteins help build up a mass of lean muscle and retain it. Proteins also build, maintain and repair body tissue which is particularly important after a workout for the recovery process.
The main source of energy for the body and brain is carbs. Carbs increase blood glucose levels, which supply the body with energy and are the preferred energy source for the brain.
Fats help in hormones control. And while all types of fat have to form part of a healthy diet, saturated and trans fats should be the predominant one.
There are a number of calories per gram in each macro. Four calories are equal to a gram of protein or starch. Nine calories are equal to a gram of fat. The proportion of macros in a diet directly affects the ability of the body to work and recover from workouts and hunger control and weight gain or loss.
- Macro Counting Diet Advantages
The counting of macros vs. calories in your diet gives several advantages. Number one, this can make you choose more nutrition by pushing you to take into account the value of your meal.
If your goal is to lose weight, it is important to count macros: people who eat a Macro diet eat more protein than the one without a macro diet. Protein needs more power than carbohydrates or fats for absorption and use, plus it dampens the appetite.
Perhaps the greatest benefit of a macro diet is that you can choose food that you really like, as long as it suits your macro strategy. The selection of a micro diet plan gives you freedom for an occasional indulgence, which makes it easier to remain in the long term to many people, but the fact that a balanced nutrient density is important.
- How to lose weight by calculating your macros right
Each person’s requirements depend on many factors such as gender, lifestyle, type of body physique, age, weight, medical history, objective of fitness, etc. A typical diet is generally dominated by carbohydrates, thus providing almost 50–55% of total consumption, while protein to be 25-30% and fats to be 15-20%.
In fact, it is critical that the nutrition scheme implements a macro diet and therefore focuses not only on weight loss but also on overall health and not just micronutrients (vitamins and minerals). It is strongly recommended that you consult a professional nutritionist so that you can adopt a balanced diet that does not result in any deficiencies or dietary defects.
The macros are calculated first of all by understanding a person’s total daily energy expenditure (TDEE). This is limited to a calorie deficit by at least 20 percent in order to supply the desired macros in grams. In a low carbohydrate diet, a ratio of 35% protein, 25% starch, and 40% fat is desirable while about 75% fat, 20% protein and 5% carbohydrate in the ketogenic diet
It takes some effort and some basic math to calculate your macros. To begin with, the minimum caloric intake of your body type must be calculated. If you want to lower weight, the dietician tells you that the intake of calories should not exceed 15-20 percent of the calories you eat. That ensures you have a calorie deficit that is incredibly important in order to successfully lose weight.
For example, if you burn 2500 calories each day and are consuming 2000 calories a day, together with 50:30:20 for carbohydrates, proteins, and fats, for a percentage breakdown of macronutrients, So for each of the nutrients referred above you will eat the following macro amount every day.
- 50/100 (50% carbs calories) x 2000 daily calories= 1000 calories.
- 1 gram of carbohydrates provides 4 calories, so 1000/4= 250 grams of carbs
- 30% of protein calories (30/100) x 2,000 calories a day= 600 calories.
- 1 gram of protein calories is 4, so 600/4= 150 gram protein.
- 20 percent calories out of fat (20/100) 2000 calories per day= 400 calories.
- 1 g of calories for fats is 9, therefore 400/9= 44 g of fats.
Then you will have to eat your (macros) carbs, proteins and fats at a ratio of 250: 150: 44, respectively, daily, to bear witness to effective weight loss by this calculation.
You can use this macro diet calculation to determine exactly how many grams of protein, fat, and carbohydrates you can consume every day once the calorie count is in place. You can save time by using a macro calculator on calculators.tech. This includes a little bit of math.
With this macro calculator, you can calculate for example that a women who consume 1500 calories, should consume 112 grams of protein, 150 gram of carbohydrates and eat 50 grams of fat every day if she does workouts for half an hour most of the days of the week.
So you can use a macro calculator to calculate your required macros individually on a daily basis. You can also set your goals in the calculator settings according to your needs.