You have probably counted calories at some point during you life. If you have ever tried to lose weight, that is what we usually would do. Or we would go on some super restrictive diet that consisted of shakes or boiled eggs and super bland food. My coaching is different. You can eat what you want. Just less.
My coaching consists of counting macros.
Our foods are made up of Protein, Carbohydrates and Fat.
Protein – each gram consists of 4 calories. Protein is super important for our bodies. It is the building block for maintaining our muscle, repairing our muscles tissues and growing muscle. Protein also keeps us satisfied and helps to regulate our hormones. Protein consists of beef, poultry, fish, dairy, and eggs.
Carbohydrates – each gram consists of 4 calories. This is our primary source of fuel and you really don’t have to be afraid of them. They taste amazing and who wants to limit fruits? Not me. Carbs consist of vegetables, fruits, legumes, bread, rice, pastas and potatoes.
Fat – each gram consists of 9 calories. So double the amount of protein and carbs. But, your body needs fat. Fat helps regulate your hormones and protects our organs. When our hormones are in balance our bodies have a better environment in which to loss weight and/or build muscle. Fats consist of butter, oils, nuts, seeds, nut butters, coconut and avocado.
It works like this: You have to calculate your total daily needs. You can find calculators all over the internet. After that, you determine your macros. Protein is usually .8 to 1 per pound of bodyweight. You can also break down your macros into percentages. Some people like a 40% protein breakdown – some 30%. Every single person is different. I work with my clients to find what works best for them. Some people may like more carbs, some people may like more fat. It all depends on that person and their lifestyle.
Let me give you an example. Let’s say my daily need is 2000 calories and I weigh 145 pounds. I would set my protein at 145 grams per day – because 145×1=145.
I usually start my clients at 25-30 percent fat. That is the percentage of the total calories. So if my calories are 2000 and my fat is going to be 25% of that, we take 2000×25% which equals 500. We have to divide that by the number of fat grams, so because fat has 9 grams per calorie, we divide by 9. My fat grams would then be set at 55. My protein grams are 145 and my fat grams are 55. That leaves carbs. That is the rest of my total daily calories. So we already have 500 calories of fat and we have 580 calories from protein (145×4). That equals 1080. Total calories 2000 minus 1080 equals 920. So 920 divided by 4, leaves 230 grams of carbs.
To recap my macros would be as follows:
Protein – 145 grams
Fat – 55 grams
Carbohydrates – 230
So why would a person need a coach if they can just set their own macros? Well, they could go on their own and they will probably get some results. If they hire a coach, the coach is going to be able to spot patterns and behaviors that the person might not otherwise notice or want to notice. We are all really good at not seeing our own faults. Or we try to game the system. The coach is a great for accountability, motivation, consistency and guidance.
Tracking your macros gives you a better view of how you are eating. It helps you see what portion sizes look like and it sets you up for success. It’s not a diet, but more of a lifestyle.
There you have how to calculate your macros.
If you have questions, please let me know.