Macros! They’re all the rage... but what are they really?
“Macros” is short for macronutrients. The macros we discuss most when it comes to nutrition & fitness are: proteins, fats & carbs.
Okay but WHAT IS a Macro?
The nutrients we need in largest quantities for survival. Protein & carbs carry 4 calories for every gram, and fats carry 9 calories for every gram.
Which is Most Important?
They’re ALL important. Here’s a SNAP SHOT of what they do:
Carbohydrates - Fuel your body with immediate energy.
Proteins - Provide amino acids, essential for building muscle & support critical bodily functions such as your immune system, fluid balance & cell signaling.
Fats - Help you think clearly. They are vital for brain development, energy reserves & protect your organs.
What Should My Macro "Count” Be?
This is going to vary widely by person & factors like your gender, height, fitness goals, etc.
There are a handful of online calculators that can guide you in the right direction. If you’d like to truly hone in on your specific needs, consider speaking to a nutritionist, with credentials.
If you’re looking for general “starting” line, this may help:
Proteins 10-35% of calories
Carbs 45-65% of calories
Fats 20-35% of calories
These will again need to be fine tuned for YOU. For example, a marathoner’s macros will look very different than a power lifter’s or an executive’s with a less active lifestyle.
All of that said, I get asked A LOT as a trainer “how much protein?” If you’d like a more in depth view, check out: Protein - Why, When, How Much? (link).
Do I Absolutely Need To Count Them?
Nope. But… if you’re not counting anything, it’s hard to hold yourself accountable. If you’re brand new to macro counting & this feels overwhelming, welcome to the club. I have two recommendations:
Use an App - If you’re hell bent on counting macros, recruit the help of an app. I’ve used MyFitnessPal in the past & impressed with it’s ability to scan labels & display macros real-time. Some features you do have to pay a subscription for (~$70/ year).
Start Small- Instead of counting everything, count total grams of protein in a day. This is great way to learn portion sizes, minimize the time needed to track aboslutely everything & dip your toe in the “macro water”.
What About Alcohol?
Glad you asked, alcohol is technically a 4th macronutrient. An important one to cover while it’s pool season… but, one we don’t often talk about in this context. Going back to our definition, “macronutrients” are considered the largest nutrients essential to survival. Alcohol, sorry my friend, is not necessary for your survival.
We don’t always see a full nutrition label, what’s up? In short, alcohol is not regulated by the FDA - they’re overseen by a separate agency & does not require nutritional labeling. So what’s the skinny on alcohol & macros?
Take a look at this seltzer (Truly) with a nutrition label. There are 100 calories total, 0 fats, 2 carbs and 0 proteins. Let’s do the math:
0g fat x 9 calories = 0 cals
2g carbs x 4 calories = 8 cals
0g protein x 4 calories = 0 cals
So we’ve arrived at 8 calories from 2 carbs… where the heck are the other 92 calories coming from? That’s the alcohol my friend.
Alcohol carriers 7 calories per gram. While it sits “between” the 9 calories of fat and 4 calories of a proteins and carbs… it is typically “counted” as a carb in macro counting programs.
If you’re counting macros and you need to count an alcoholic drink, take the total number of calories, divide by 4 and add that to your carb count for the day.
Cass, What’s Your Take?
My personal opinion, is that macro counting can be incredibly helpful. It’s not something I do all the time, but has been an excellent tool when I need to get “back on track”.
While macro counting can be time consuming & something you don’t love or want to do for the long term… try it for a week, or even a few days to start. I guarantee you’ll learn something new. Reset on serving sizes (how big is “1 cup” really?), dial in your protein intake (am I getting enough?), etc. Better understand where your calories are coming from & how you’re fueling your body for your goals.
Alternatively, find a nutrition goal that is bite sized & something you can stick with. As mentioned above, perhaps count only your grams of protein in a day to dial this in. A few other ideas: drink a full glass of water in the morning before coffee & before each meal, make it a goal to have lean protein at every meal, sit down to eat every meal verses on the go, etc. Find something that works for you, is sustainable & will generate results.
**Please consult a registered dietician or physician for special dietary considerations & exact meal planning to meet personal nutrition needs.**
