If you’ve spent any time stalking social media accounts on fitness folks, you’ve probably heard food referred to in terms of ‘macros’. Keeping track of macronutrients, or ‘macro-counting’, has become the nutrition plan of choice amongst the fitness enthusiasts, replacing calorie counting and fad diets.

Macros’…? What?

Macros’ is short for macronutrients, which describes the three key food groups required for our bodies to function: carbohydrates, fats and proteins.

Macro-counting is based on the idea that not all calories are equal. Your average calorie counter may not consider that 200kcals from a protein-rich portion chicken breast is used very differently than say 200kcals from a fat-laden chocolate bar, leading to a diet that is unhealthy and unbalanced. Getting the right proportions of macronutrients is a sustainable approach to reaching your goals whether it is weight loss, fat burning or muscle building. Moreover, as long as you stick to the right ratios, no foods are restricted. Yes that means you can enjoy a pizza and a glass of wine guilt-free.

Work out your ratios

To work out your ratios, you need to calculateyour Basal Metabolic Rate (this is the rate at which your body uses energy at rest) as well as your Physical Activity Levels. This will allow you to determine your daily calorie target, which can be split in to the three macronutrients depending on your goals.

• Protein: Essential to build and maintain muscle. A high protein diet is key for body building and those striving to gain muscle as well as fat loss.
• Carbohydrates: Converted to glucose, which is the preferred fuel to keep our muscles and organs functioning. Carbohydrates are used to fuel high intensity exercise, therefore are especially useful in higher ratios (along with protein) for regular exercisers and active days.
• Fats: Healthy fats make up our cells and are required for proper functioning of the body. Unlike carbohydrates, fat is the preferred fuel utilized at rest. Therefore, those who are more sedentary, or rest days are better fuelled with a higher fat and protein to carb ratio.

The good news is that there are several websites that do the hard work for you, using your height, weight, goals and other information to calculate your macronutrient ratios. Remember however, we are all unique so one formula does not fit all. Although it may take some trial and error to find your ideal macro ratio, the calculation gives you a good starting point.

Log your progress

The easiest way to track your daily intake is with an app. My Fitness Pal has a large database of foods and their macronutrient ratings. Although these apps do most of the work for you, you will also need to ensure you make smart food choices for yourself. Use food labels and scales to accurately track what you eat.

Be Smart

For many of us, traditional diets are often associated restrictive food rules, guilt and frustration. A nutrition plan based on macro-counting allows you to achieve the physique you want without denying the foods you love. Of course, this doesn’t mean you can eat junk all day just because it fits your target. Focus on nutritious, wholesome foods to ensure you are also getting the required micronutrients and fibre. I personally follow the 80/20 rule, where 80% of my diet will be from nutritious sources, while 20% of the time I may be tempted to splash out a little, but offset this with harder workouts.

Like any diet, it takes effort to find your ideal ratios and good quality foods within your target, but the results are worth it.

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