Did you know ‘Statistics show that 95% of all diets fail (Freedhoff, 2014).’ I strongly believe that the reason why nearly all diets fail is because they are too restrictive, and often consist of eating the same (bland and uninspiring) food everyday. To ask anyone to adhere to a plan that has no variety or enjoyment is near on impossible.

What if there was a way to eat all of your favourite foods, which doesn’t see you locked in a chicken and broccoli prison? Well… welcome to the wonderful world of macro tracking! our focus of today’s newsletter.

What Are Macros?

Macros, (or macronutrients if you’re feeling fancy) are the three main nutrients that provide energy (aka calories) in our diet:

• Proteins: Essential for muscle repair and growth.

• Carbohydrates: The body's primary energy source.

• Fats: Necessary for hormone production, nutrient absorption, and overall health.

Carbohydrates

• Function: Carbohydrates are the body's primary source of energy. They are broken down into glucose, which is used by the body's cells for energy.

• Sources: Common sources include grains like rice, bread, and pasta, fruits, vegetables, and legumes.

• Types: Carbohydrates can be simple (like sugars) or complex (like starches and fibre). Complex carbohydrates are generally preferred because they provide longer-lasting energy and often contain fibre, which aids in digestion.

• Calories: There are 4 calories per 1 gram of carbohydrate.

Proteins

• Function: Proteins are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.

• Sources: Proteins are found in both animal products such as meat, poultry, fish, eggs, and dairy. As well as plant-based foods such as beans, lentils, tofu, nuts, and seeds.

• Components: Proteins are made up of amino acids which are the building blocks needed for various bodily functions.

• Calories: There are 4 calories per 1 gram of protein.

Fats

• Function: Fats are a concentrated source of energy. They are necessary for absorbing fat-soluble vitamins (A, D, E, and K), and provide insulation and protection for organs, and also support cell growth.

• Sources: Avocados, nuts, seeds, olive oil, and fatty fish. Fats to have in moderation are trans fats and excessive saturated fats, these are found in processed foods.

• Types: Fats can be saturated, unsaturated (including monounsaturated and polyunsaturated fats), and trans fats. Unsaturated fats are generally considered beneficial for heart health.

• Calories: There are 9 calories per 1 gram of fat.

Steps to Track Macros and Calories

Now lets to the crux of it. How do we track foods whilst keeping the goal in mind?

 Determine Your Caloric Needs:

Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator. TDEE takes into account your Basal Metabolic Rate (BMR) and your activity level. This is a very rough estimate but it gives you something to work from, once you have followed this for a week you’ll have the info to hand to allow you to adjust either way (more calories/less calories). Please find a link to a TDEE calculator below.

Choose a Tracking Method:

Mobile Apps:

• MyFitnessPal

• Lose It!

• Cronometer

• My Macros+

These apps allow you to track your macros and calories by scanning barcodes of the food with room to amend the quantity.

Determine Your Macronutrient Needs:

For those of you out there who would like to approach their macro needs based on the way I set up my clients, please see below!

Using the TDEE calculator you now understand what your total calorie budget is for the day. Combining that with the knowledge of the calories per gram of each macro we can now begin to create your macronutrient break down.

Proteins: 

It’s widely accepted that 2.2g per 1kg is sufficient for building and retaining muscle (though some people will go up into the 3g or even 4g, I personally stick to 2.2-2.5g per 1kg from all sources of food). The government recommends males should have 55g and females 45g per day.

Fats:

In physique development/ bodybuilding studies the starting point of fats was 0.8g per 1kg. This is where I would start but allow this to go above if you find your food preferences take it higher. The government recommends that total fat intake should not make up more than 35% of our total calories.

Carbohydrates:

By now you should have your target calories from the TDEE calculator, your total protein intake + your total fat intake.
EG: 100kg male

TDEE (= 3,022 - this means 3,022 is the maintenance calories)
220g Protein (1kg x 2.2g = 220g × 4 = 880 calories)
80g Fat (1kg x 0.8g = 80g x 9 = 720 calories)

3,022 - 1,600 = 1,422

Remembering that 1g Carb = 4 calories.

Dividing 1,422 by 4 will give you the amount of carbs to have (355g) to achieve maintenance.

Keeping your protein to the 2.2g rule and the fats to 0.8g rule you now only need to manipulate your carbs to create a deficit. Begin with 100 calories (25g carb) less for a week whilst keeping all other variables consistent (training, steps and cardio) and from here you are on your way to a successful diet.

Conclusion:

Tracking macros and calories might seem daunting at first, but with practice, it becomes second nature. If you have any questions or need further assistance, feel free to reach out. We’re here to support you on your journey to better health and fitness!

If you are considering an online coach I have spaces available from July but please note, I do keep to a cap of the amount of clients I have at any one time. If you would like to reserve a spot for then please WhatsApp me via this link:

bit.ly/WhatsAppMeToGetStarted

Have a great weekend, catch up next week!

Lewy Blackmore