Macros Tracking and Results
Let’s start off with the basics – what does the word Macros mean? Ultimately Macros is short for Macronutrients – Macronutrients refers to the nutrients you get from food that gives us calories or energy. The word ‘macro’ means large, therefore macronutrients are nutrients needed in large quantities. There are three types of macronutrients and they come in the form of Carbohydrates, Fats and Proteins.
WHAT DOES TRACKING YOUR MACROS MEAN?
Fundamentally, tracking your macros means counting how many grams of carbohydrates, fats and proteins that you consume on a daily basis.
This may shock some of you who are completely new to tracking macros but yes many people, including myself, count their daily macros every day! It has become increasingly more popular to prep your meals for your working week ahead but in order to prep your meals appropriately you should weigh out how many grams of each specific food items that you have cooked in order to get a correct balance of nutrition. Thus, when you know how many grams of food you have in your prepacked meals, you can easily workout how many grams of carbohydrates, fats and proteins are in these foods.
WHY IS IT IMPORTANT TO TRACK THEM?
If you have a fitness goal in mind tracking your macros should be an important element within your daily routine. Whether you are looking to lose fat, build muscle or simply maintain your current shape and fitness levels then diet and nutrition plays a vital role. Merely being mindful of the foods you chose to consume will not allow you to reach your desired goals very quickly and may even hinder your progress in the gym. Fat loss for example will only happen when your body is in a calorie deficit, however if you put yourself in too much of a deficit this can be extremely detrimental to your health and not only will you burn precious muscle, you will find yourself lacking in energy and motivation to hit the gym – causing your body to preserve the fat you do have.
At worse, this can lead to eating disorders and even kidney and heart failure. Therefore, it is crucial that you track your macros and thus calories in order for you to reach your goal safely and healthily. Now, if your aim is to build strong muscle then your body requires an increase in calories that is higher than the calories you burn on a daily basis. However, it is not as simple as ‘I need to eat more so let’s have the whole cake instead of just one slice’; if you want to build muscle without putting on too much excess fat – which is detrimental to our health – then you need to make sure the calories you are consuming come from specific percentages of the three macronutrients, i.e. higher protein content than carbs and fats.
HOW CAN YOU TRACK MACROS?
METHOD 1: VIA FITNESS APPS ON YOUR SMART PHONE
Now a days we are lucky enough to live in an age where our phones can do pretty much anything we ask and one of the most reliable and simple apps to use in order to track your daily macros is: myfitnesspal. This app has been around since 2009 and gives us the ability to access an extremely large database of everyday foods and their accompanying macros. Newly added to the app has been the ability to scan the barcode of the food packet you’re eating from and instantaneously the macros of the food will be brought up onto your phone. You have the ability to adjust serving sizes and portions as you wish and you can keep track of not only your macronutrients but always your fibre, sugar, salt, vitamin, minerals intake and much more. Additionally, myfitnesspal syncs to your phone’s step-o-meter and counts how many steps you take on a daily basis which is converted to miles or kilometres and then derived into calories burnt based on your body weight.
I use this app every day and crucial to my success when competing especially for the 3 months that I am on prep for a competition. The best part of myfitnesspal is the simplicity of adding your specific goals and the ability of the app to give you your macros; additionally at the end of each day you can see your daily intake in terms of calories, grams of protein, carbs and fats and the percentages of your macronutrients. * Bonus Point: The App is Free! *
METHOD 2: KEEP A FOOD DIARY
The securest way to track your daily macro intake would be to effectively write down every single food item you eat and calculate your own macros and calories by keeping a food diary. Now as tedious as that sounds the more you do this, the quicker you will get and the easier you will find tracking similar foods that you have very often. It takes practice and a good memory to be able to track your foods without a suitable tracking app but it also allows you not to rely on technology and this is always handy to practice in case your phone runs out of battery or you are parted from it (god forbid!). So how do you work out your calories and macros for your foods?
THE MAIN PRINCIPLES TO REMEMBER:
Always look at the nutritional label of your foods! Check out my post on how to read the nutritional label here if you don’t already know (enter link). Go by the ‘per 100g’ column of the table as the macronutrients will be given in a percentage. Find out how many grams of the food you are eating, or how many servings you are having, for example: Oats – Serving size of 50g. You can see by the table to the left that there is 7g of fat per 100g in oats (therefore 7%); 60.6% carbs and 10.3% protein. If we halve this amount as we are having 50g of oats then we know we are having: 3.5g of fat, 30g of carbs and 5g of protein in our bowl. As the nutritional label says there is 363 calories per 100g then we can again halve this and work out that we are having 181 calories. Additionally, there is a separate way to workout out calories via this simple method:
Oats Nutrition per 100g
We know that: Carbohydrates provide 4 calories per 1 gram, Proteins also provide 4 calories per 1 gram and Fats provide 9 calories per 1 gram.
So if we are having 3.5g of fats that is: 3.5 X 9 = 31.5 calories; 30g of carbs: 30 X 4 = 120 calories; 5g of protein: 5 x 4 = 20 calories. Add them altogether = 31.5 + 120 + 20 = 171.5 calories.
As you can see there is a small difference between both numbers as this allows for errors within the nutritional labels.