If you have had any involvement in fitness, health, and or nutrition coaching the past few years, I am sure you have heard about counting macros. This is something that I really learned about over the past two years, and in the last year and implemented in every single day. There are a lot of things I have learned about counting macros, especially in working with my nutrition coach and sweet friend Kim, that makes it so much easier to do. I wanted to share my favorite tips for counting macros, and an easy way to begin if you are looking to do so.
Now, I am NOT a licensed fitness or nutrition ANYTHING. This is just what I have learned from working with people who are over the years, what I feel has made it so much more feasible and do-able for me, personally.
Also, if you are interested in nutrition coaching or want more help in this area, reach out to Kim. You can find her website here. She is an amazing coach, and wonderful person who truly loves to help people in this area (and she is SO good). Plus, she is offering 15% off of the first month for you all, which is such a great deal for everything she does.
Not sponsored, just find her services to be absolutely worth it if you are really serious about wanting some help and to start seeing changes in your nutrition.
Tips for Counting Macros and Where to Start
Macros are your macronutrients, and they are what make up the calories in your food. They fall under three categories: protein, fat, and carbohydrates.
This article is a good run down of whether you should or should not track macros… minus the last point, because I think even beginners can start to track macros and learn the process!
The first thing I will say that is the biggest and easiest place to start is by downloading My Fitness Pal. This is the best app that I have found to use, and the most self-explanatory.
It allows you to plug-in whatever goals you want (fat loss, maintaining, gaining), and also adjust your program based on specific factors. Check out the example below. When you adjust your macros, it automatically adjusts the amount of calories based on those as well.
Currently, I track mine every single day, and my nutrition coach adjusts my macros on a weekly basis depending on how I am feeling, training in the gym, and weight fluctuations. Right now, I am at 200 grams of Carbs, 145 grams of Protein, and 70 grams of fat. You can track your macros no matter what type of program you are on (I.e. Faster Way to Fat Loss, Paleo, etc…). The goal for me is to be within 10 grams of Carbs and Protein, and 3-5 of fats.
A huge thing that was preventing me from getting accurate results with macro counting was not inputting everything into the app, and also not WEIGHING MY FOOD. I know, it seems like a lot. But, if you are not getting everything in proportioned amount (like single serve items), then you would be amazed at how much you can over or under eat.
Anything that is prepackaged or single serve normally has a bar code. The app has a scanner and it automatically inputs all of the nutrition info into your daily diary when you scan it. Above, the TB12 and the Berry Smoothie are both prepackaged items that I scanned into the app.
An example of not accurately measuring your food would be like grabbing a “handful of almonds”, versus counting out 24 for a serving. Your handful could contain 30+, and the amount of fats and carbs add up quickly.
I have a simple kitchen scale that I bought off of Amazon (you can find it here), and it is the best. I always measure in ounces, and I measure EVERYTHING so that I can get the right results and make sure I am getting in all of the macros needed, in the correct amounts.
To sum up all of those tips:
1. Use an app or really accurate way of setting goals and tracking. My Fitness Pal is what I recommend.
2. Weigh and measure ALL OF YOUR FOOD
3. Track and input every single thing that you ingest.
4. Get a nutrition coach. It is 100% worth it! Please reach out to Kim on her site.
5. Make sure that you are setting macro goals and amounts that go along with the amount of exercise that you are getting. If you are getting the gym a few days a week, your body is obviously going to need less carbs (normally) to function correctly, as compared to someone who does two-a-days and works out 6 days a week.
What other questions do you have about starting to count your macros? If you already do, what are some of your tips for counting macros that you have found to be the most helpful?
*Here’s to feeling healthy and strong*