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How to count macros

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Step 1:

Adopt A Macros Ratio

Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios:

»Protein: 35% or 40%

»Carbs: 50% or 40%

»Fats: 15% or 20%

Try this approach and then tweak to find what works best for you.

Step 2:

Set Your Kilojoule Intake

Work out how many kilojoules you need to maintain or lose weight, depending on your goal.

Step 3:

Calculate Grams 

»Carbs: 1 gram = roughly 16 kJ (4 calories)

»Protein: 1 gram = roughly 16 kJ (4 calories)

»Fats: 1 gram = roughly 37 kJ (9 calories)

Step 4:

Allocate macros

Work out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Victoria. “Then later you can eat carbs in the form of fibrous vegetables and salad foods. I encourage people to eat protein at every meal, based on their body weight, and to have their healthy fats in later meals to assist the absorption and conversion of the nutrients.”

Source:

How to count macros

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Paige Hathaway

Paige Hathaway

15 hours 3 minutes ago

PEANUT BUTTER ENERGY BITES 🥜

INGREDIENTS
⅔ cup creamy peanut butter
½ cup semi-sweet chocolate chips
1 cup old fashioned oats
½ cup ground flax seeds
2 tablespoons honey

INSTRUCTIONS
Combine all 5 ingredients. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll. Roll into 12 bites and store in the fridge for up to a week.

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