There are many tools out there that will help you count your calories. However, as per the Healthy Foodie's experience, the "My Fitness Pal" App by Under Armour just works perfectly well for him. Therefore, you are invited to download the App and join the #CountingMacros crew! Remember not to become over-obsessed with counting. After all, any addiction can lead to unwanted results.
What is the strategy to follow for counting macros?
First, let's briefly explain what are macronutrients. They simply consist of the elements of food that a person requires to grow and function.
And now that you are into the idea of measuring your calories, let's explore one of four potential goals as per the below. It is important to mention that the following cases are based on me as I am working on recovering from my Body Building and Weight Lifting workouts. It is recommended to eat 0.8 to 1.2 grams of proteins per body pound, and this is relatively high and cannot be applied to a person not doing sports at all. The following simulations consider a male of 68 kilos / 150 Pounds.
- Case 1: Build Muscle: eat between 16 to 20 calories per Body Weight, i.e. 16 x 150 = 2.400 calories and 20 x 150 = 3.000 calories
- Case 2: Maintain Current Weight: eat 15 calories per Body Weight, i.e. 15 x 150 = 2.250 calories
- Case 3: Mini Cut (Losing Fat slowly without losing muscle mass): eat 12 to 14 calories per Body Weight, i.e. between 1.800 and 2.000 calories
- Case 4: Fat Loss (Faster and will lose some muscle mass in the process): eat 10 calories per Body Weight, i.e. 1.500 calories.
What are the macros for each case?
- Case 1: Build Muscle: 250-300 carbs, 180 proteins, 76-120 fats
- Case 2: Maintain Current Weight: 225 carbs, 180 proteins, 70 fats
- Case 3: Mini Cut: 220 carbs, 120-150 proteins, 49-69 fats
- Case 4: Fat Loss: 175 carbs, 120 proteins, 36 fats.
As a reminder, Carbohydrates are the main source of energy and are essential when it comes to sports nutrition. They come in different types. They are found in many foods and each 1 gram of carbs equals 4 calories. Foods that are high in carbs include rice, bread and toast, quinoa, potato, fruits, and oats.
Proteins are the most important macronutrients when it comes to Sports Nutrition since Proteins allow our muscles to recover after a workout. Each 1 gram of protein equals 4 calories as well. When working out and trying to put on muscle, it is recommended to have a high protein diet. Example of foods high in proteins is grilled chicken, steak, tuna, salmon, turkey, cheese, whey protein, and chickpeas.
As for Fats, they are very essential when it comes to the performance of our hormones and our mental well-being. However, they are more calorie-dense, which means that each 1 gram of fat contains 9 calories. Hence, they are the least consumed but are very important and should not be underestimated. Main sources of fats include olive oil, peanut butter, avocado, walnuts, and almonds.
Tips for counting your calories intake
- Have a digital weighing scale for the food.
- For Carbs, such as Pasta, it's preferable to insert it cooked on the App since 100 grams of raw pasta becomes 242 grams when poached.
- Try to eat at least 80% of your daily food as whole foods.
- If you want to know the macros of a certain product, you can scan the barcode on the App by clicking on the top right (Barcode Logo).
- Drink lots of water. I personally make sure to hit my daily threshold between 3 to 4 liters a day.
- Always track your progress every now and then, on the same weighing scale for comparison purposes.
- Take pictures every now and then and compare. This is another way to keep yourself motivated throughout this journey.
Happy macro counting!
Pierre, the Healthy Foodie
