Macro Equation

Do you track Macro nutrient needs (carbs, protein & fats)?

I don’t, (just a little estimating of calories & protein & a LOT of label reading- checking sugars, sodium, saturated fats, & ingredients) but I probably SHOULD track macros for a week or two until I can eyeball it.

For more info & apps to help, check out November Oxygen Magazine p.50

If you’re planning a 40/40/20 ratio, that means 40% of your total calories per day comes from carbs, 40% from proteins & 20% from fats. Obviously aim for cleaner/less processed foods for best results.

EXAMPLE CALCULATION:
If you needed to consume approx 1600 calories/day for fat loss, here’s how you’d calculate:

1600*.4= 640 calories/4cal’s per gram of Carbs
=160g carbs/day

Same number for protein grams because protein is also 40% in this example, and protein is also 4calories/gram

1600*.2=320/9calories per gram of Fat
=35g Fat