While the physical changes may not appear drastic to some, the mental shift between August and now is significant for me. Since I began counting macros, I’ve received numerous questions about the practice. Macro tracking involves considerable science, planning, and commitment, and it’s certainly not for everyone. I’d like to provide a comprehensive explanation of macros, why they work for me, and highlight some points on Instagram. Below are detailed responses to the most common questions I receive. Please note that my knowledge and insights come from personal experience and research. I’m not a macro expert and have no formal nutrition qualifications. It’s always advisable to further educate yourself beyond what you see in my posts or anywhere on social media. Many online opinions may not be scientifically backed, but I strive for a science-based approach in my methods. My approach may not be “right” for everyone, and some may disagree, but it works for me. I hope this “brief” introduction can provide you with more insight and help.
What is a macro?
Macros, short for macronutrients, are the essential nutrients our bodies need in large quantities. The primary macros are carbohydrates (energy), fats (hormone regulation), and proteins (muscle building and repair). The amounts of each that you consume contribute to your daily calorie intake. Each gram of carbohydrate and protein equates to 4 calories, while each gram of fat equates to 9 calories. Consequently, a high-fat diet is also high in calories.
Do I need to track macros to lose weight?
No! Weight loss is fundamentally simple: you must consume fewer calories than you burn. When I started counting macros, I weighed about 177 pounds with a maintenance calorie level of 2100. However, when not tracking, I was either “intuitively” eating or experiencing binge episodes, resulting in a surplus of 3000-3500 calories – far above my maintenance level. This explained my long plateau and lack of desired results. I wasn’t gaining significant weight due to regular, intense exercise, but I was unknowingly eating in a surplus. For weight loss, calories are the most crucial factor. It’s as simple as calories in versus calories out. This doesn’t mean eating very little; the goal is to eat as much as possible while still losing weight. Insufficient intake can shock your body and potentially counteract your goals.
I don’t share my specific macros as they’re tailored to me, but I consume about 1900 calories daily (varying slightly) and have still lost over a pound each week. My macro targets are quite high! This calorie goal may not work for everyone. It works for me because I was previously consuming around 3000 calories without realizing it, so I’ve reduced my intake by over 1000 calories. As my body adjusts, my calorie needs will decrease, making it harder to maintain a deficit. It’s important not to “diet” for too long to avoid physical and mental burnout. Aim for a healthy and sustainable weight loss of about a pound per week.
Why count macros for weight loss?
For me, the reason is simple, though it may not be the best solution for everyone. When I wasn’t tracking, I was unknowingly consuming far more calories than I realized, primarily from fat-based sources. Since fat provides 9 calories per gram, my diet was high in calories. However, fats aren’t inherently bad; they’re crucial for hormone regulation. But a diet high in fat and low in protein isn’t very satisfying or sustainable. It led to crashes and often binges because I wasn’t fueling my body properly. My body wasn’t satisfied or sustained. I used to think my body craved carbs, but now I understand that I was actually craving fats.
Tracking macros helps me ensure I’m fueling my body properly. I’m eating enough carbs for energy, protein for satiety, and fats for hormone balance. I’ll admit that since counting macros, my menstrual cycle has been somewhat irregular. I’ve learned that rapid weight loss and drastic dietary changes can affect your period, which makes sense given the significant changes in my diet and fat intake. I plan to confirm this with my doctor at my annual check-up.
What is a surplus vs a deficit?
A surplus means eating above maintenance calories, while a deficit means eating below maintenance calories. A surplus is also known as “bulking” or essentially gaining weight. A deficit is referred to as “cutting” where you’re trying to lose weight. Maintenance means you’re neither trying to gain nor lose weight, simply maintaining your current weight.
It’s important to understand that you CANNOT build muscle and lose fat simultaneously. Why? Because they are opposite processes! To build muscle, you must eat in a surplus or “bulk”. During a bulk, you’re building muscle, but keep in mind that you’ll also gain some fat. During a cut, you’re losing fat. You can also lose some muscle during a cut, so it’s crucial to continue lifting weights to maintain your current muscle mass and minimize muscle loss.
As a vegetarian, where do you get your protein from?
Before starting my fitness journey, I only bought eggs for baking cakes or brownies! When I began working out and changing my eating habits, one of the first things I reintroduced was egg whites. I only added whole eggs back into my diet a few weeks ago!
One way I like to get protein is by having 2 eggs and adding 100 grams of egg whites, which provides roughly 24 grams of protein and is low in carbs and fat. I also eat Greek yogurt and cottage cheese. Yoplait 100 is a great source of protein and is low in carbs. Be cautious with yogurt because many brands are high in both fat and carbs, so check the labels before purchasing! Siggis is also a great brand for high protein and lower carb and no fat options.
Fat-free cottage cheese might be the least exciting food on the planet, but for zero fat, 1 gram of carbs, and 15 grams of protein, it’s worth it! Cheese is another great source, but I always use low-fat or fat-free options. I know fat-free cheese isn’t great, but for zero fat, 2 carbs, and 9 grams of protein, it’s worth it!
I also use protein supplements. My favorite brand is PEScience. The snickerdoodle and white chocolate mint flavors are amazing! But protein powder is very personal, so try sample packs until you find a brand you love. I use it in oatmeal, baked goods, or as a shake.
I sometimes have a protein bar, though I try to avoid them if possible. Just be careful with protein bars because some have lots of carbs and fats. Just last night, I grabbed a protein bar and was excited it had 14 grams of protein and only 9 carbs! But I paid no attention to the fat content, and after I had already started eating it and began logging it, I realized it had 13 grams of fat. Ouch!