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 Cambodian Healthy Soup Compilation, Cooking Healthy Food In Family, Asian Kitchen Ann and Pat Sandroni in-studio .::. Healthy Cooking with your Friendly Italians 5 Ways To Get Healthy & Fit For Free Malaysian Chicken Satay | 3-Day Chicken Meal Prep Chocolate oat protein slice Read Women’s Health Lift to Get Lean: A Beginner’s Guide to Fitness & Strength Training i Caffeine Supplements | The Effects of Drinks, Powders & Tablets Is Cocoa Powder Healthy? | 4 Surprising Benefits Bulking & Cutting | 3 Tips To Maximise Your Cutting Season The Barbell Deadlift | Correct Form & Exercise Technique Beat Session – Drummers Fitness Guide Vegetarian Cannibal (Official Trailer 2012) ESPECIAL FOTOS CON SEGUIDORES SIMPLEMENTE GRACIAS-fitness guide Health and fitness with Lauren Simpson Black forest protein smoothie Cheap Bodybuilding Foods (Bodybuilding On A Budget) Strength and Conditioning Training | Get The Basics Right SellOnFlipkart – Guide – Sports and Fitness Packaging Superfood Shopping List | Artichoke Protein How to Perform the Deadlift – Proper Deadlift Technique & Form Multivitamins | Should You Consume One, Or Single Variations? Peanut butter cup recipe Mike Geary’s Truth About Abs Health and Fitness Guide Review Veg Kheema Masala – Easy To Make Vegetarian Maincourse Recipe By Ruchi Bharani Vegan Food Taste Test Cable Straight Leg Kickbacks ( Glutes). – Iron Heart Fitness Exercise Guide Download’ The Diabetic Muscle and Fitness Guide Leg Workout Motivation with IFBB Pro Nina Ross | Myprotein Video Stay Healthy Whilst Snacking 12-Week Leg Training Plan for Building Lean Muscle Mass One-Tray Cashew Chicken | 4-Day Meal Prep Strength Exercises For Endurance Athletes | Training Plan 10 Food Hacks For WEIGHT LOSS – VEGAN Add Comment Cancel replyYou must be logged in to post a comment.