In recent years, counting your macros has become a popular method for building muscle and maintaining a healthy diet, especially in gym and health circles. It has also been shown to be, for some, an effective way to achieve weight loss. One key element of the Macro Diet is keeping track of how many macronutrients you consume on a daily basis, with your goal varying based on what you’re using the diet for; if you’re on the Macro Diet to fuel your workouts, the eating goals you set are going to be different than if you’re trying to shed a few pounds. So, when it comes to the Macro Diet, there are a few steps you’ll want to follow to ensure that you’re getting the most out of it and not just counting for nothing.


What is it?

Before we get into the meat and potatoes of executing the Macro Diet properly, a little background is in order. The core philosophy that guides the diet is this: the way to best create an ideal diet is to keep track of the grams of macronutrients that you consume daily–macros being protein, carbs, and fat–to create a dietary standard that healthily supports your lifestyle. Its appeal lies in the relative ease of actually counting, once you get into the routine of doing it. Now that we have a little background, let’s look at proper execution.


Steps To Take


  1. Look into the healthy amount of calorie balance that is right for you! Ideally, you’ll want to visit a nutritionist to map out the best dietary rules for you, but if you like to do things more independently, you can use an online macro calculator to get you headed in the right direction. 
  2. There’s power in the details. Nail down a solid macro breakdown based on what you’re using the diet for. If your goal is to lose weight, you’ll probably want to lean heavier on protein and carbs and keep fats at a lower percentage. If you want to build muscle, you’ll almost certainly want to go heavy on protein.  
  3. Know your limits! The goal of counting your macros isn’t to deprive yourself of foods you like, the goal is to eat better and more responsibly. Before you start counting, think about some less than healthy options that you like, look into the macronutrient breakdown, and figure out ways you could treat yourself without totally breaking the diet. Remember that every diet has rules, but everyone needs a cheat day. 
  4. Start counting! There are multiple phone apps that are super helpful when it comes to logging calorie and macro consumption, and they can help you stay on course. Technology is a beautiful thing.

Stick to these steps and you’ll find yourself counting your macros like a pro in no time! Remember that when it comes to any diet, you have to take everything one step at a time, and not to be too hard on yourself if you break it on occasion. Also keep in mind that if you’re on the macro diet, it’s always healthy to pair with engaging exercise and activity.

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