Summer is approaching and we all know it’s that time of the year when many people are looking to slim down, bring out the 6-pack abs and get shredded while enjoying beautiful weather and BBQ’s! While ALOT of people think the only way to reach their fitness goals is by eating chicken, rice and broccoli – we are here to show you a more “flexible” approach!
If you haven’t heard about macros by now – it may change your life…LITERALLY. You can eat some of the foods you thoroughly enjoy and fit them into your daily caloric allowance.
What are macros?
Macronutrients make up food. They are Proteins, Carbohydrates and Fats.
Protein – essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide 4 calories per gram.
Carbohydrates – a source of energy; they are mainly sugars and starches that the body breaks down into glucose that the body uses to feed its cells. As a fuel, carbs provide 4 calories per gram.
Fat – not just a source of energy; but they function as structural building blocks of the body, carry fat-soluble vitamins and are invoked in vital physiological process in the body. As a fuel, fat provides 9 calories per gram.
Now, how do macros help you get 6-pack abs?
Well…in addition to your training routine you probably know that nutrition is VERY VERY important to reaching your fitness goals. By tracking your macronutrients (and ultimately calories) you can be more accurate in reaching these goals. It also provides you with a consistent factor and objective result of why you might need to make changes in your diet.
-If you are consuming too many calories – you won’t lose weight.
-If you are consuming less calories that your body needs to maintain it’s current weight – you lose weight.
How To Set Up Your Macros
1. Calculate your BMR (basal metabolic rate) using the Mifflin-St. Jeor Equation. HERE IS A CALCULATOR
2. The results from this equation will provide you with daily caloric intakes based off weight maintenance, weight gain or weight loss.
3. Set up your daily macronutrient goals based off the number provided by the calculator above.
- Protein = 0.8 – 1.25 grams / pound of bodyweight
- Fat = 0.35 – 0.45 grams / pound of bodyweight
- Carbs = Fill in the remaining calories with carbs
This example is assuming the subject is a 210 pound male, who is very active and wants to calculate his maintenance calories.
After using the above calculator he found is required calories to be 3,399.
- 210 pounds x 1.20 = 252 grams of Protein (1,008 calories)
- 210 pounds x 0.40 = 84 grams of Fat (756 calories)
- 3,399 calories – 1,764 (protein + fat calories) = 1,635 remaining
- 1,635 / 4 = 409 grams of carbohydrates
MACROS: 252 grams of Protein, 84 grams of Fat, 409 grams of Carbs