Your everything guide to macronutrient tracking

What is a macro anyway? Macronutrients, or macros as they have been so endearingly nicknamed, are the nutrients that your body requires on a daily basis for proper production of energy, metabolic function, hormonal regulation, muscle building, recovery, and much more!

Whether you realized it or not before this moment, you have been eating a mac-ronutrient rich diet since the day you were born! Every type of food (and most bev-erages) we eat are comprised of di�erent macronutrient pro�les. Not all are equal, and the ratios will vary widely dependent upon the food. But, nevertheless, you’re already *technically* a professional macro eater, the only step missing is learning how to track them!

So, let’s dive in

As we touched upon, there are three* main macronutrients:

- Carbohydrates - Protein - Fats*Alcohol is also technically a macronutrient, although it does not supply the body with energy*

Each macronutrient is comprised of a certain amount of calories, and we break these calorie pro�les down by grams.

- 1 gram of carbohydrates contain 4 calories - 1 gram of protein contains 4 calories - 1 gram of fat contains 9 calories - 1 gram of alcohol contains 7 calories

To put this in to perspective… - If 1 gram of protein has 4 calories, 20 grams of protein will have 80 calories total.

20 x 4 = 80

- A typical serving of peanut butter has 16 grams of fat, 8 grams of carbs, 7 grams protein…

(16 x 9) + (8 x 4) + (7 x 4) = 204

*Most peanut butter labels will range from 190-210 calories. This is because the FDA allows companies to round their caloric values.

So now that you know what macronutrients are, how many calories they contain per gram, and how to calculate total calories… what exactly are macronutrient used for in the body?

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Protein If you have been around the health and �tness space for any length of time, you have most likely been berated by supplement company ads and body builder bros about the importance of eating protein.

And as it turns out, protein is a pretty nifty and vital nutrient!

Protein is present at every cell in our body, from hair and nails to the more com-monly known structure, muscle !

Protein is used to help build and repair tissue (muscle, bone, cartilage, blood) and this is why it is so important to ensure that you are eating enough protein on a daily basis.

Whether your goals are to build muscle or lose fat, protein is a key component of that building or preservation process.

Along with muscle growth and repair, protein also aids in:

- Proper hormonal function - Immune health - Acts as an enzyme for processes in the body

(Picture of Protein)

So how much protein do you need per day?

Studies and professional opinions vary on what the ideal protein intake is. Generally, for an active and healthy individual studies show that 0.7-1.2 grams of protein per pound of body weight is optimal for building/preserving lean muscle tissue.

Where you will personally fall in this range depends upon:

- Personal preference: Some people genuinely enjoy eating high protein foods, while others �nd it di�cult to hit 1 gram per lb of body weight. Higher protein intake may also interfere with some people digestion. So it is important to play around with your numbers and �nd out what works best for you

- Your goals: If you’re in a fat loss phase, I recommend bumping up your protein intake a bit to help support the preservation of lean body tissue. If you are in a maintenance or muscle building phase, you are generally safe hitting the lower end of the range in allowance for more carbs and fat calories.

Not all protein is equal

While many foods contain some ratio of protein, the amount of quality di�er greatly.

For example…

Chicken breast would be considered a primary, complete protein source while black beans would be considered a carbohydrate rich source with some protein in it. Black beans would also be an example of an incomplete protein source.

o Complete proteins: proteins that contain all 9 of the essential amino acids that are bodies need but cannot synthesize on their own. Animal protein are consid-ered complete proteins.

o Incomplete proteins: protein sources that lack at least one of the 9 essential amino acids. Sources of protein found in plants (soy, pea, beans) are examples of incomplete proteins. It is important to pair these foods properly to ensure that you are getting the essential amino acids from a combination of these foods

Example: Combining a grain source with a legume source (Peanut butter +whole wheat bread, rice + beans)

Choosing the amount and kind of protein that you eat everyday are both im-portant factors to consider.

When determining which macronutrient ratios are right for you, I recommend starting here and establishing a solid protein goal.

Carbohydrates Ah, good old carbs. Who doesn’t indulge in the thought of sitting down to a big bowl of pasta every once in a while? And yet, carbs are have gone through many cycles of gaining a bad rap and then coming back as the knight in shining armor of nutrients.

So, what’s the deal?

Carbohydrates are your body’s preferred source of energy (once converted into its active form, glucose). AKA it helps give you the ability to “do all the things”. They also play important roles in proper muscle and brain function.

BUT , it turns out that carbohydrates are actually the one macro that is not technically “essential” to eat every day. This is because of your body’s ability to convert protein and fats into glucose (called gluconeogenesis) when necessary. *This is also why you will commonly see carbohydrate macronutrients being manipulated the most during a cutting or bulking phase.

Even though they aren’t essential, they are still a signi�cant part of most people’s diets. And unless you are on a certain dietary protocol (such as keto) they should make up a decent portion of your diet as well!

There are 2 main types of carbohydrates to be aware of: simple and complex .

Simple carbohydrates

Simple carbs, at their simplest de�nition, are sugars made up of one or two sugar molecules (Monosaccharides and disaccharides). Simple sugars are very rapidly digested by the body. This makes them a good source for pre and post workout nutrition because the body can assimilate them quickly. *This is also why eating a high sugar meal, such as cereal with skim milk for breakfast, can often leave you feeling hungry and sluggish again soon after you eat.

Complex carbohydrates

Complex carbs, otherwise known as dietary starches, are made up of many sugars strung together (polysaccharides). Complex carbs digest more slowly and are often found in combination with dietary �ber. These types of carbs help promote satiety and give the body a longer stream of energy.

What should your carb intake be?

This question can get tricky, because carb intake along with fat intake is EXTREMELY dependent upon your personal goals, genetics, body type, and training.

So, you are going to have to play with the numbers for a while*.*If you are serious about really honing in on your optimal intake I would highly recommend reaching out for guidance from a coach. I have nutrition programs and maro consults available on my website NewHouseFit.com

A generally good ratio to start with is 45-60% of your total daily calories from carbohydrates.

For example..

Say that you have already determined your protein goal to be 120 grams/day (480 calories) and your total calorie goal for the day is 2000 calories. If you were aiming for 40% of your calories intake to come from carbs, that would be 800 calories or 200 grams of carbs. This would leave 720 calories left for you to eat from fats, or 80 grams.

Some people run most e�ciently o� a higher ratio of carbs, while others thrive on higher fat intakes. It is important to pay attention the signals your body is giving you (such as energy levels, satiety, and digestion) in the early stages of macronutrient tracking.

Fiber As we previously mentioned earlier, �ber is a very important component of a healthy and well balanced diet. While it is not a macronutrient, there are still minimum �ber requirements that you should be aiming to hit daily.

What is �ber?

Dietary �ber is an indigestible part of many carbohydrate rich (mostly plant) foods that passes through the body’s digestive system without being absorbed. Proper �ber intake aids in healthy digestion and bowel movements, has been shown to reduce the risk of heart disease and diabetes, and can also help with weight control (as it promotes fullness).

General recommendation for daily �ber intake are: 30-38 grams for men 25 grams for women

I recommended staying on the upper end or hitting targets slightly above these guidelines.

Please note that if you are not currently eating a diet rich in �ber, it is best to “ease in” to upping your �ber game. A �ber overload can cause constipation or diarrhea if the body is not use to the increased intake.

Protein If you have been around the health and �tness space for any length of time, you have most likely been berated by supplement company ads and body builder bros about the importance of eating protein.

And as it turns out, protein is a pretty nifty and vital nutrient!

Protein is present at every cell in our body, from hair and nails to the more com-monly known structure, muscle !

Protein is used to help build and repair tissue (muscle, bone, cartilage, blood) and this is why it is so important to ensure that you are eating enough protein on a daily basis.

Whether your goals are to build muscle or lose fat, protein is a key component of that building or preservation process.

Along with muscle growth and repair, protein also aids in:

- Proper hormonal function - Immune health - Acts as an enzyme for processes in the body

(Picture of fats)

Fats And now we come to my personal favorite macronutrient, fats !

Let us just get this myth out of the way �rst thing. No, eating fats does NOT equate to fat gain on your beautiful body.

I get it, the word “fat” doesn’t exactly make you want to jump up and eat some when BODY fat is the very thing you might be trying to rid yourself of. So, for the sake of separating the two you may also call this macro by its other name, lipids . Fats/Lipids are the most calorically dense of all the macronutrients by gram, at 9 calories/gram. This is nothing to be afraid of but a fact to keep in mind, particularly in the context of portion control.

Lipids have a plethora of important roles they play in the body including: - Hormone production and regulation - Concentrated source of energy - Aiding in absorption of fat soluble vitamins - Supplier of essential fatty acids - Provides a protective support for vital organs - Contribute to longer periods of satiety

There are four main types of fats1. Monounsaturated: some examples of food include avocados, nuts, and olive oil2. Polyunsaturated: some examples include chia seeds, �axseed, salmon, walnuts, sun�ower oilo This is the category of fats that Omega-3 fatty acids fall into, which are very important to consume on a regular basis. Omega-3’s can help reduce in�ammation in the body, can reduce risk of coronary artery disease, improve cognitive and behavioral function, and much more!3. Saturated: some examples include butter, eggs, red meat, coconut oil, and cheese. 4. Trans fat: these are arti�cial, man-made fats that provide no health bene�ts for the body and should generally be avoided. Some examples include: fried food, shortening, margarine, and commercial baked goods.

It is healthy to eat a wide variety of fat sources in each of these categories excluding trans fats.

It is also important to eat a fat source at each meal because as mentioned earlier, fats aid in the absorption of fat-soluble vitamins. So next time you sit down to eat a nice, big salad don’t forget to dress it up with some fresh olive oil!

Just as with carbs, �nding the right ratio of fats for you may take some trial and error. I am personally very careful with recommending fat intakes and will never suggest anything less than 30grams/day.

0.35 - 0.45 grams of fat/lb of body mass is a minimum requirement for the body.

While fats are more satiating than carbohydrates because of there slower rate of digestion, they are also more dense than most carb sources. If you are a “volume” eater this is something to keep in mind.

So how do you keep track of all these macros you’re eating?

I am so glad you asked!

The easiest way to begin tracking to download a food tracking app. My personal favorite is MyFitnessPal, although there are others out there.

Before you even decide what macros you SHOULD aim to hit daily, I think it is bene�cial to �rst get an idea of what ratios you ARE hitting for a week or two. Do not changes your dietary habits, just honestly track everything you eat for a week or two to help establish your baseline and get an average.

Once you �nd the average calories you are hitting per day, it’s time to start doing some math!

Let us base are example calculation o� of a 150lbs woman averaging 1800kcals/day. We will start with protein and determine that she is going to hit .8 grams of protein per lb of body weight.

150 x 0.8 = 120 120 x 4 = 480 2000 - 480 = 1320grams

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Carbohydrates Ah, good old carbs. Who doesn’t indulge in the thought of sitting down to a big bowl of pasta every once in a while? And yet, carbs are have gone through many cycles of gaining a bad rap and then coming back as the knight in shining armor of nutrients.

So, what’s the deal?

Carbohydrates are your body’s preferred source of energy (once converted into its active form, glucose). AKA it helps give you the ability to “do all the things”. They also play important roles in proper muscle and brain function.

BUT , it turns out that carbohydrates are actually the one macro that is not technically “essential” to eat every day. This is because of your body’s ability to convert protein and fats into glucose (called gluconeogenesis) when necessary. *This is also why you will commonly see carbohydrate macronutrients being manipulated the most during a cutting or bulking phase.

Even though they aren’t essential, they are still a signi�cant part of most people’s diets. And unless you are on a certain dietary protocol (such as keto) they should make up a decent portion of your diet as well!

There are 2 main types of carbohydrates to be aware of: simple and complex .

Simple carbohydrates

Simple carbs, at their simplest de�nition, are sugars made up of one or two sugar molecules (Monosaccharides and disaccharides). Simple sugars are very rapidly digested by the body. This makes them a good source for pre and post workout nutrition because the body can assimilate them quickly. *This is also why eating a high sugar meal, such as cereal with skim milk for breakfast, can often leave you feeling hungry and sluggish again soon after you eat.

Complex carbohydrates

Complex carbs, otherwise known as dietary starches, are made up of many sugars strung together (polysaccharides). Complex carbs digest more slowly and are often found in combination with dietary �ber. These types of carbs help promote satiety and give the body a longer stream of energy.

We still have 1320 calories left to play with. Calculating fat next, she decided to aim for .4grams/lb body weight.

150 x 0.4 = 60 60 x 9 = 540 1320 - 540 = 780

We now have 780 calories left for carbs.

780 / 4 = 195

So our example macros would be: 120 grams protein 60 grams fat 195 grams carbs & don’t forget that 25 grams of �ber!

Now you can begin to track your macro targets.

I HIGHLY recommend buying and utilizing a food scale. This allows you to weigh food in grams or ounces and ensures accuracy. As you become more pro�cient with tracking you will begin noticing that you can eyeball portion sizes fairly accurately. But for the �rst few months it is important to be diligent about using the scale and tracking everything. Calories still count whether you log them or not! Once you get in the groove of tracking you can really begin honing in on manipulating your calories and macros for certain goals. If you are looking to lose weight or gain muscle you will obviously need to decrease or increase calories accordingly. I suggest doing this under the guidance of a coach if you are a beginner. Adherence-wise, aim to stay within 5-10 grams of your target protein and carb goals and within 3-5 grams of your fat goals for maximum results. Macronutrient tracking is a wonderful way to get to know the food you eat and still be �exible with your diet. You can �t in “fun” foods like donuts and fries, but do remember that these are very macro dense. For a more satiating diet I recommend to sticking to mostly whole foods with the occasional treat. And remember, tracking macros should NOT be a “forever” thing. It is a tool to teach you what is in the food you eat, how your body reacts to di�erent foods and ratios, how to accurately estimate portion sizes, and to optimize results when you have certain goals in mind.

I hope that you learn to enjoy this process and have taken away some valuable tools as you start this journey.

If you still feel lost, or would like a more one-on-one approach to calorie and macro coaching please reach out to me at AbbyJohnston@newhouse�t.com

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Example Foods

CarbohydratesVegetables:-Red Potatoes-Sweet potatoes -Spaghetti squash -Butternut squash -Zucchini-Bell peppers-Kale-Spinach -Lettuce-Carrots -Pumpkin-Tomato-Celery-Mushrooms-Broccoli -Cabbage-Brussel sprouts-Onions-Green beans-Cucumber

Protein-Chicken (breast, thighs, legs)-Lean ground beef (93/7 or leaner)-Salmon-Lean pork chops (<8grams fat per serving)-Shrimp-Tilapia -Lean ground turkey -Tuna-Steak (<8grams fat per serving)-Bison-Greek yogurt-Cottage cheese-Tofu

Grains & Legumes -Brown rice-Oatmeal-Quinoa-Ezekiel Bread-100% whole wheat bread/tortillas -Lentils-Beans (black,red,kidney)-Chickpeas-Buckwheat-Rice cakes

Fats-Avocado-Olive oil-Coconut oil-Nuts (walnuts, pecans, almonds, cashews, macadamia nuts)-Peanut butter-Almond Butter-Butter -Chia seeds-Flax seed-Cheese -Full fat milk-Salmon