November 6, 2024

Macros 102: How to Count Your Macros and Make Them Work for You

Welcome back! In Macros 101, we learned what macros are and why they’re important. Now that you’re up to speed, it’s time to dive into the next step—how to count your macros. This part can feel a little more hands-on, but I promise, it’s not rocket science. In fact, once you get the hang of it, it’ll feel as easy as cooking your favorite post-workout meal. Let’s get started!

Step 1: Set Your Macro Goals Based on Your Goals

Everyone’s body and fitness goals are unique, so your macro needs will depend on what you’re aiming to achieve. Here’s a general breakdown of macro ratios for different goals:

Weight Loss

To aid in weight loss while preserving muscle, a typical macro split is about 40% protein, 40% carbohydrates, and 20% fats. This higher protein intake supports satiety and muscle maintenance, while lowering fats helps reduce overall calorie intake, essential for shedding pounds. For some, an even lower carb range (30-40%) can also be effective when tailored to individual needs and body types.

Muscle Gain

For building muscle, carbs are essential for energy and recovery. A split of 40-50% carbs, 25-30% protein, and 20-30% fats is popular here. This setup ensures ample fuel for workouts and supports muscle growth, with fats supporting essential hormone production​

Maintenance

If your goal is to maintain your current weight, balance is key. An effective ratio here might be around 40-45% carbs, 25-30% protein, and 25-30% fats. This combination maintains energy levels without the excess calories that could lead to weight gain​.

Remember, these are starting points, not hard rules. You can always tweak your ratios based on how your body responds over time.

For more in-depth info on determining the right macro ratio for your goals, Healthline offers a fantastic guide on the topic here.

Step 2: Know How Many Calories Per Gram

When working with macros, it’s important to understand the calorie content of each macronutrient. Here’s a quick breakdown:

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fats: 9 calories per gram

This is essential because once you know your calorie needs and macro ratios, you can estimate how much of each macronutrient to include in your daily intake. The good news? You don’t have to do any complex math—there are plenty of apps, like MyFitnessPal, that do the work for you!

Step 3: Track What You Eat

Now that you know your macro goals and how many calories are in each gram of protein, carbs, and fats, it’s time to track them. This is where most people feel overwhelmed, but fear not—modern technology has made this super easy. You can use MyFitnessPal to log your meals, and the app will automatically calculate your macros based on what you eat, so you won’t have to worry about crunching the numbers yourself.

Tips for Successful Macro Tracking:

  • Log your food right away: This will help you stay on track and avoid forgetting to input those little snacks that add up.
  • Use a food scale: You’d be surprised at how different portion sizes can be from what you imagine. A food scale can give you more accuracy, especially when you’re just starting out.
  • Pre-plan meals: When you have a busy day, planning your meals in advance can help you stick to your macro goals without making last-minute food choices that might derail your progress.

Step 4: Adjust as You Go

Your macro journey doesn’t stop once you’ve set your goals and started tracking. Just like with fitness, progress is about adapting and evolving. Here’s what to keep in mind:

  • Listen to your body: If you’re feeling fatigued, sluggish, or always hungry, it may be time to tweak your macros. For example, you might need more carbs for energy or more fats to feel satisfied.
  • Check your results: If you’re not seeing the results you want after a few weeks, don’t panic. It might just mean you need a slight adjustment. Your body’s needs can change as you progress, so don’t be afraid to play around with your ratios.
  • Stay flexible: Life happens. You’ll have days when you don’t hit your macros perfectly, and that’s totally okay. The key is consistency over time, not perfection every day.

How On Fiya Fitness Makes It Easier

At On Fiya Fitness, we’re all about making your fitness journey as smooth as possible. That’s why we integrated MyFitnessPal into our app, so you can track your macros with ease. Here’s how we help:

  • Custom Macro Goals: We set personalized macro goals for you based on your fitness journey—whether that’s losing weight, building muscle, or maintaining.
  • Real-Time Feedback: You can check how your daily intake is stacking up against your goals in real time. No more guesswork!
  • Guidance Along the Way: As you progress, we’re here to offer tips on when to adjust your macros to keep you on track.

Working with Macros: A Lifelong Skill

Once you learn how to work with your macros, it becomes second nature. You’ll understand how different foods affect your body, what meals fuel your best workouts, and how to balance everything to achieve your fitness goals. And the best part? You can still enjoy the foods you love. Working with macros is about balance, not restriction!

Ready to take control of your macros? On Fiya Fitness is here to help you every step of the way, with personalized guidance, easy tracking, and support when you need it. Let’s hit those goals together!