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 4 spices to spice up your meals and their health benefits Hormone check: why you may not be losing stubborn fat in problem areas Energy boosting eating plan Fat burning tactics more news from the blog HOMEMADE VEGETARIAN MOUSSAKA RECIPE What is self-acceptance? Protein Shakes | How Much Whey Should I Drink A Day? Homemade Sauce Recipe | Healthy Bolognese Sauce | Recipe By Ru Anderson Do Fats Make You Fat? | Discover The Truth Top 10 Fruits For Children | Seasonal Suggestions Bench Press 101, Part Two | Common Faults & Fixes Simple. Healthy. Cooking: Pan Seared Gnocchi Whole Wheat Coconut Waffles | High Protein Raspberry Rascal MYPRE Workout Mocktail Should I Be Eating Cheat Meals? Healthy No-Bake Brownies Recipe Top 3 Rowing Exercises | Improve Conditioning How to meal prep like a pro Wolverine Workout | How To Get Ripped Change Your Weighs Fitness Guide Chocolate oat protein slice Kids Eat Vegan Mac & Cheese For The First Time Pumpkin | Not Just For Halloween HSN | Healthy Cooking & Eating featuring Philips 01.23.2017 – 10 AM Healthy Cooking with ProMedica – Roasted Salt and Vinegar Potatoes The Best Myprotein Snacks | Which To Choose? Healthy Cooking – Stuffed Cheesey Chicken Peppers Cable Straight Leg Kickbacks ( Glutes). – Iron Heart Fitness Exercise Guide P90X Fitness Guide: Week 2 What’s in my Kitchen? Ideas to Get Started Cooking Healthy / Esenciales de la Cocina Sana VEGAN FOOD DIARY Running Minutes Vs Miles | Which Training Method To Use Zucchini tortilla with fresh salad recipe 5 Health Benefits Of Peanut Butter A day in the life of cover model Alexia Clark Decline Bench Press | How To & Common Mistakes How to apply flawless foundation Add Comment Cancel replyYou must be logged in to post a comment.