Today I want to explore a very important topic with you – MACROS! Nutrition is undeniably the biggest factor that determines our body composition, and I’m sure many of you have come across the term “Macros” at some stage of your journey. But what really are they? How can they help? And more importantly, how can they work for you!? Take a seat and give me 5 minutes of your time, let’s learn this together!
‘Macros’ are short for ‘macronutrients’, which is a term used to group proteins, fats and carbohydrates. Every food we consume contains macros, and each food usually contains more of one of these than the others. The chart below will help you understand what foods fall under the relevant macronutrient:
What is so amazing about Macros is that if we can calculate and control what macronutrients we consume each day, then we are in control of changing the shape of our bodies.
One of the most effective ways I am able to achieve such incredible results with my clients is by providing them with the RIGHT macros for their body and their goal. See below what you are able to achieve in just 6 weeks of following the right nutrition and training programming:
So, where do you start? The whole idea of ‘tracking’ your foods and eating a specific amount of calories and macros each day may seem overwhelming at first, but’s really a lot more friendly than you may first think. If you’d prefer to watch a video of Emma and I explaining this, watch our latest YouTube video below:
The first step in this process is to calculate your recommended daily calories – in short, how many calories you should eat each day. I would always recommend a coach to provide you with the calorie and macronutrient advice that is best suited to your body and goals, but there are also a lot of calorie calculators online if you wish to try this yourself. There are MANY factors that play a role in calculating your calories, including your age, height, weight, dieting history, daily activity level and various others. I always take these into consideration for my clients. Once you have finalised your calories, you can go about determining your macros.
If your daily calories are the sum of everything you eat in a day, then your macros are focused on WHAT foods you consume to get to your calories. For example if your recommended calories are 1500 per day, then we can now explore how many proteins, fats and carbs you can consume to get you to your goal. The below advice is a rule of thumb, which means this is a generalised approach to macronutrient intake. If you’d like me to personally provide you with your macros, a daily meal plan and also a training plan, then click here to check out my latest $49.95AUD program.
The first part of this rule of thumb method is to calculate your protein. It’s very important to consistently hit your daily protein intake! To determine your protein macros, the general rule is to consume 1 gram of protein per pound of your body weight. So if you weigh 125 pounds, your protein macro would be 125 grams daily. Simple enough, right? Now, each gram of protein contains 4 calories. Therefore, your 125grams of protein each day will combine to a total of 500 calories.
So if we started with 1500 calories, and your protein intake is 500 calories, then you have 1000 calories remaining in your day. We need to now effectively split this between your carbs and fats. Stick with me, we are almost there!
Next, we will determine your daily fats. Fats are essential in our diet and play a vital role in our hormonal, reproductive and internal bodily functions. The general rule of thumb for women is 0.4 grams of fat per pound of our body weight. So in this example, 125 x 0.4 = 50 grams, which is now your daily recommended fat intake. Fats are more calorie dense than protein, with 1 gram of fat containing 9 calories. 50 x 9 = 450, giving us 450 calories per day of fat. If we subtract 450 by the remaining 1000 daily calories, we are left with 550 calories for our carbs!
Just like protein, carbohydrates contain 4 calories per gram. If our remaining calories are 550, and we divide this by 4, we are left with 137.5 grams of carbs!
THAT’S IT! We have now determined the daily macros for this example!
Calories: 1500 Protein: 125g Fat: 50g Carbs: 137.5g
From here, you will need to ensure that you are eating foods each day that match the above recommendations. Have another look at the chart above and you can see the types of foods that fall into each macronutrient bracket. It’s so important to fill your macros with whole, healthy foods. Reaching your macros with chocolate and fast food isn’t the way to look after your body!
It takes time and practice to understand your macros and effectively track them each day. This may be achievable for ladies who are a little more advanced, but I always recommend creating a meal plan that allows you to eat the foods you know add to your target. I always equip my clients with a recommended daily plan of the foods I believe will get them the greatest results.
I hope this helped girls! Macros can be daunting, but like anything else in life, if you break it down and commit yourself to learning, then it is definitely possible!
If you would like me to provide you with your Macros and a personalised meal plan, now is the time to register for my latest program. This is the cheapest program I have ever created, as I want everyone to have the opportunity to try my methods and experience the benefits of a healthy lifestyle. This is a 21 Day Challenge that includes my favourite workouts, a personalised meal plan and all the added BBR benefits. We are currently over 70% full and will be closing sign-ups in the next few days. I’d love to have you!