Counting your macros

What are macros? How do you count them?

Counting your macros (calories, fats, carbs, proteins) is as easy as counting your calories. It just takes some time to learn the process and make it part of your day-to-day life.

The results of doing the work will help you reach your weight and performance goals faster and more efficiently. Calorie counting alone just doesn’t cut it and I, personally, always felt hungry and deprived, which would lead me to eating an entire pizza on what many call a “cheat day.”

Counting your macros allows you to eat some of the things you like, within reason, while still working toward your goals. It’s a matter of priorities. If I want to drink a can of Coke, I know I’m going to consume 39 grams of carbs. With that in mind, I will have to make sure the choices I make throughout the rest of the day are lower in carbs so I can meet my personal goal of only taking in 123 grams of carbs each day.

How I track my own recipes:

When I cook, I count the macros in each ingredient I use. Then, I add them all up and divide them per ounce so it’s easier for me to keep track of how much I eat each day, even if I’m eating different serving sizes.

For example:

If I’m making a breakfast casserole and I use 1 lb ground beef, 1 green pepper, and 10 eggs… I will find the nutrition information for those ingredients, list them, then add them up.

Next, I weigh the final product.

For simplicity sake, let’s pretend my casserole weighs 100 ounces and it contains a total of 1,000 calories, 100 grams of fat, 200 carbs, and 300 grams of protein after I added up the nutritional information from each ingredient.

To find out the macronutrients I’m going to use to track what I eat, I would divide those numbers by 100 to see how many calories, fats, carbs, and proteins one ounce of the casserole contains.

So, each ounce of casserole would contain 10 calories, 1 gram of fat, 2 carbs, and 5 grams of protein.

From there, each time I serve myself some of that casserole, I will simply weigh my portion. If my portion weighs 10 ounces, I can easily figure out how many calories, fats, carbs, and proteins are in that individual portion: 100 calories, 10 grams of fat, 20 carbs, and 50 grams of protein.

It’s easier than it sounds. I promise.

I know, I know. It sounds like a lot of work. It is, at first, until you learn the process. If you cook the same meals over and over, though, you only have to do the work one time for each recipe unless you decide to change the recipe.

How to track your macros each day:

The app I enjoy using to track macros is called MyMacros+, which can be found in your app stores for $2.99. It allows you to plug in your macro goals and as you add your food each day, it does the math for you.

It also allows you to save your foods however you want, so I’m able to add the meals I cook and plug them in per ounce, rather than trying to search each individual ingredient and figure it out from there. I can also search for them in my foods list to pull up later, making it very easy if I cook the same meal another day.

Questions? Ask me!

If you have any questions about macro dieting, MyMacros+, or my recipes, feel free to send me a question using the form below.

Advertisements