What are macros?

Before you start counting macros, you need a basic understanding of what macros actually are. “Macros” is short for macronutrients. Macros are the three nutrients your body needs in large quantities for energy. Macronutrients and micronutrients are what make up  your food. “Micronutrients” refers to the vitamins and minerals in your food. Your body needs smaller amounts of these, thus why it is a “micro” nutrient. There are three macronutrients:  protein, fats and carbohydrates. Some foods are made up of only one macronutrient.  Others are a combination of two or all three macros. Each macro plays a vital role in your health. It is unnecessary and can be unhealthy to cut out any one macro (unless directed by a medical provider for specific, personal  health reasons.) 

What do macros do for you?

Think about what it would take to build a car and keep it running.  To build a car, you would start with the basic structure. You would use steel to make a nice, sturdy frame. You would follow that up with plastic, aluminum and rubber to build other essential components. To keep your car running, you would make sure it was always fueled up. To keep it running smoothly you would always have enough engine oil. The way your body uses macronutrients from your food is similar to the way you would  build and maintain a car. . Protein is the steel and essential components to build the car. Carbs are your premium fuel.  Fat is your engine oil. 

Your cells are the basic building blocks of your body, just like steel, aluminum, plastic and rubber are for building a car. You may not realize this, but your body is always in a state of flux as old cells are dying off and new cells are being created. Protein is the raw construction material for body cells. Proteins also serve as enzymes, hormones, antibodies and nutrient transporters. The thing is, your body does not make protein nor can it store it. You need to be eating protein every day to supply your body with the appropriate amount of building blocks for your new cells. This is especially important for women as you age. Sarcopenia is the age-related progressive loss of muscle mass and strength. Eating enough protein each day and doing resistance training greatly reduces sarcopenia. 

Going back to the car analogy, your carbohydrates are your premium fuel. You need carbs for energy. You would never expect your car to go very far on empty. If you cut out carbs, this is what you are asking of your body. Obviously there are carbohydrates that do more for your body and some that simply taste good, without giving you much nutritional value. Just as carbohydrates are ESSENTIAL for good health, it is important to choose the “best” carbs most of the time, with some “ok” carbs sprinkled in here and there. 

Fats are just like engine oil. It keeps things lubed and running smoothly. It’s time to ditch the “low-fat” craze that gained a ton of traction in the 80’s. This was driven by the belief that if people ate less fat, they would weigh less.  While there is some truth to this statement, it is incomplete and has a ton of nuance to it. It is obvious that people eating “low-fat” or having more “low-fat options” has NOT helped with the obesity issue.  It is imperative you have fat in your diet.  Dr. Udo Erasmsus says “There are fats that heal and fats that kill.”  Focusing on the “best” fats will make sure your body is running smoothly, equivalent to an engine with the right amount of oil. 

What foods are what?

Following an 80/20 rule to eating states you eat nutritionally dense foods 80% of the time and more “fun” foods 20% of the time. This concept helps you create food habits that are sustainable for a lifetime. You can also totally reach your health and aesthetic goals following this idea. Below, you will find the 80% foods recommended for each macro. 

Protein: the best sources of protein are lean cuts of meat like chicken, turkey, beef and pork. It also includes fish, egg whites, greek yogurt and some dairy. If you prefer a vegetarian lifestyle, you can include tofu, tempeh and soybeans. 

Carbohydrates: the best sources of carbohydrates are fruits and vegetables, legumes and all grains. This would include whole wheat bread, pasta, rice, oatmeal and beans. 

Fats: the best fats come from nuts and seeds, avocados and olives. 

So how do you count them?

The first step is to calculate your calorie expenditure and recommended macro grams for each day. Use my free calorie and macro calculator to walk you through this step. The beauty of macros is the personalized approach you can take with them. Each macro has a recommended range. Make sure the macros you choose work for your body, your lifestyle and your goals. It’s important to hit the minimum protein amount. After that, it is be personal preference. If you like more protein, eat more. If you struggle to eat protein, just get your minimum. When it comes to fat and carbs (brace yourself) you actually don’t need to count them. If you track your calories, your protein and your fiber, you can be totally successful and let the fat and carbs fall where they may. This approach gets rid of the idea you need to play macro tetris to get all your macros lined up just right. The beautiful thing is your results will be very similar whether you count all three macros or just calories, protein and fiber. 

How do you personalize them?

By taking the approach of counting calories, protein and fiber, you give yourself freedom to eat more carbs one day and more fat the next. You will experience more food freedom AND still get great results. Your plan will be personalized as you calculate your TDEE according to your age, weight, height and activity level. You further personalize them as you decide where on the spectrum you will be eating protein. You have flexibility here, too. As long as you hit that minimum amount, you will be getting the benefits. The rest is up to you. Are you wanting to eat pasta one night? Great–do it! Just stay within your calorie range and eat enough protein.  Do you enjoy buttered popcorn at the movie theater? No problem! Just stay within your calorie range and eat enough protein. This flexibility allows you to live life, feel more in control AND hit your goals. 

But what about my age? Doesn’t that affect it?

A little bit, but not as much as  you think. Research is proving women gain more weight as they age mostly from moving less. That is great news! Move more and the problem is solved. With that being said, as estrogen decreases, it is more common for women to gain weight around the abdomen. This is a bummer, but again, you do have control over this. You gain weight by eating over your maintenance calories. You don’t gain weight because you turned sixty. The same rules apply  if you are 60, 35 or 47. Figure out your calories, protein and fiber and stay within your target goals for each. 

What are the benefits of counting macros?

Tracking your calories, protein and fiber is like buying an insurance policy to protect against sarcopenia (the loss of muscle mass), osteopenia (the break down of your bones) and weight gain. Tracking also provides a more sustainable way of losing weight. As you lose weight, you want to lose fat, not a combination of fat and muscle. Tracking, especially your protein,  helps you avoid this. Tracking gives you information about what portion sizes work for you and your goals. It gives you the tools to become intentional, educated and in control of your nutrition, your weight and your health.