Don’t Undo The Progress You Made Today

Do you track…
a) Calories
b) Macros
c) Both
d) NEITHER & focus on clean eating & intuitive eating?

I think it’s an AWESOME way to really get your nutrition dialed in for optimal fat loss while still building muscle, but I do think 21-Day Fix is the easier way to accomplish getting in the right calories and macro’s and teaches you to eye-ball it. Plus it teaches you *which foods* are considered carbs, proteins and healthy fats…. something you’ll always remember! While I believe in the effectiveness of tracking Macro’s, I don’t want to track everything I eat for the rest of my life. But I do sort of track it if I feel my nutrition has been getting off track lately.

In case you didn’t know.. Macro Nutrients are carbs, proteins and fats. Your body only needs a certain amount of each to MAINTAIN your current body composition, a certain amount to lose fat, and a certain amount to gain fat, and certain amount to lose fat and gain muscle. So by tracking what is *estimated* that your body needs to lose fat, you are basically eating the nutrients you NEED to hit your goal. A common ratio for fatloss while still gaining some muscle is 40/30/30 – i.e. 40% of your ideal intake for fatloss being carbs, 30% protein, and 30% healthy fats. So this would mean, if your ideal calorie intake for fatloss was 2000 calories, then 40% of your total calories would come from carbs and you need to convert those calories to grams (2000*40%= 800 calories and since there are 4 calories per gram of carbs, that means 200grams of carbs for the day). Doing the math for the protein would mean 150 grams of protein (protein is also 4 calories per gram) and it would equate to 66 grams of healthy fats (fats are 9 calories per gram). If you know your ideal calorie intake for fat loss, you can enter that calorie number in on the FreeDieting.com site over to the left under CALCULATORS>MACRO NUTRIENTS and it will tell you how many grams to eat per day