How to count macros by October 17, 2016 at 10:40 pm Weight Loss 0 Comment Although counting macronutrients can seem daunting at first, you may be suprised at how easy it is once you get the hang of it. Check out our basic guide below. 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.” Want to know more at macros and how to fine-tune your approach? Grab the November 2016 edition of Women’s Health and Fitness Magazine for more. Source link Share This Post: Facebook Twitter Google+ LinkedIn Pinterest Post navigation ‹ Previous Overhead, Anderson, Hack & Zercher | Squat Variations You’ve Never Tried!Next › 11 tips to help you sleep at night Related Content Hormone check: why you may not be losing stubborn fat in problem areas Energy boosting eating plan Fat burning tactics Top tips to help you get lean more news from the blog Holiday Gift Guide for Fitness Lovers FAT FREE Mac & Cheese | Under 75 calories | Healthy Cooking Alternatives Asian At Home, Easy Cooking Healthy Food, Chopped Pork Soup With Mushroom And Green Leave #EOD Caffeine Supplements | The Effects of Drinks, Powders & Tablets TOFU BENNY & VEGAN HOLLANDAISE | hot for food Triceps overhead extension with rope LONDON VLOG // getting lost, vegan food, letting out our inner child How to fitness guide with Rayne Embley – Rayne TV Cranberry Capsules | What Are The Benefits? Naturally Stefanie Makes Vegan Maca Protein Pancakes Treadmill vs. Road Running Top 4 Supplements To Promote Sleep Quality Eating little & often does NOT boost metabolism Training The Rich And Famous | Top 3 Tips Pre-Workout | 5 Top Tips [2011 Vegetarian/Vegan Documentary/Film] Myths and Truths about Vegetarianism Download Sustainable Fitness: A Practical Guide to Health, Healing, and Wellness [P.D.F] Tee Major Fitness Recipe Guide The Phoenix Vegan Food Festival Gym Induction – A guide to the Fitness Suites at Leeds Met 3 Ways to Improve Chicken Breasts w/ DannyJunFitness – Healthy Chicken Recipes – Chicken Recipe VEGAN FOOD AT CONVENIENCE STORES IN JAPAN | 7 ELEVEN What Is Chlorella? What Are The Benefits? Protein Power | 10 Foods High In Amino Acids On The Thirst Day Of Christmas | Stay Hydrated EURO ODDS V. ODD ODDS | Myprotein Infographic Couple’s Guide To Intimacy Through Fitness The Ketogenic Diet | 5 Keto-Friendly Supplements Shakes for Students: Cheap High Calorie Protein Shake Healthy Cooking Recipes For Beginners – Baked White Beans What Are Yo-Yo Diets? | 3 Risks Of Crash Dieting What Did My Non-Vegan Friends Say About Vegan Food!? HEALTHY LUNCH IDEAS | Easy & Vegetarian! Add Comment Cancel replyYou must be logged in to post a comment.