Nutrition is the most important part of our healthy living lifestyle and following a macros diet is one the best ways to maximize our intake of protein, carbohydrates and fat. One of the most challenging parts of putting together an easy to follow macros diet plan is finding a balance of macros and managing how much we eat. Although the list below is only a brief outline on how to take control of our macros intake and find the right ratio, it should provide a great start for anyone looking to develop their very own macros diet.
1. Finding the right ratio of protein, carbohydrates and fats is not a simple “cookie cutter” ratio that works for everyone. Although the ration may change depending on the person, it is extremely important to develop (and follow) an established ratio for your macros. This ratio is the core of our macros diet and should be what we follow to find success and complete overall health. It is suggested that you start with a 40/40/20 ratio of protein, carbohydrates and fats. If you are consistently hungry throughout the day, change your protein number. Just keep in mind that whatever number you change it will affect the entire ratio (increasing protein to “50” may make the ratio 50/30/20).
2. Measure and track your daily intake using the ratio you developed. As an example, if you are using a 40/40/20 macros diet ratio and are planning a 2,500 calorie daily macros diet, you will be eating 1,000 calories of protein, 1,000 calories of carbohydrates and 500 calories of fat. Calories need to be converted into grams so that you have an estimate of how food you should actually be eating. As a rough estimate one gram of protein equals 4 calories, one gram of carbohydrates equals 4 calories and one gram of fat equals 9 calories. For a 40/40/20 macros diet ratio on a 2,500 calorie daily intake, you should be eating 250 grams of protein, 250 grams of carbohydrates and 56 grams of fat.
3. Adjusting your ratio and making small daily changes is something that is o.k. and will happen. Don’t get stressed out if you eat 260 grams of protein on one day when you were aiming to eat 250 grams – it will happen! You may eat more carbohydrates on one day and fewer fats on a different day. The goal is to get as close to the macros diet ratio you developed with the understanding that there will be days when your intake doesn’t match the exact grams of food that you have calculated for protein, carbohydrates and fats. Keep your macros diet as clean and close as possible to your ratio and you will find success!