Tracking macros can get overwhelming. Do you count calories before or after you eat? Do I use my target goal or the actual goal that has formed as I tracked? Do I need to track my fiber intake? What about sugar? What is a good source of protein? Do I need to limit my carbs? Should I track my alcohol intake? How to track macros? Are macro ratios better than tracking calories? You're not alone if you can relate to any of these questions.
Many people struggle with tracking macros and getting bogged down in the details instead of focusing on their overall goals, like counting calories faster with AI to reach their target weight. This guide will help you eliminate the confusion and illustrate the importance of understanding macro ratios in your journey. DietAI's solution, the AI calorie counter, is a valuable tool for reaching your goals, like counting calories faster with artificial intelligence. The AI calorie counter can help you figure out your calorie and macro targets, track your intake, and suggest foods to help you reach your daily goals.
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Benefits of Counting Macros
Counting Macros May Help Prevent Health Conditions
Recent research suggests tracking macronutrients may help ward off specific health problems. For example, a study found that middle-aged adults who consumed 6% of their daily calories as protein and increased this amount to 17% as they grew older may protect against Alzheimer’s disease. Also, high-carb diets may help treat and protect against diabetes and cardiovascular conditions. People may also wish to consult with a healthcare provider for dietary guidance if they have diabetes or vascular or cardiovascular conditions.
Counting Macros Can Help People Maintain a Moderate Weight and Reach Fitness Goals
Counting macronutrients may help people maintain a moderate weight. There is evidence that following a starch-based carbohydrate diet of 7–15% fat can reduce body fat percentage and the likelihood of health complications from obesity in the short term. A 2017 study notes that people may be more likely to maintain a moderate weight if they track the food and nutrients they consume over a more extended period. Additionally, counting macronutrients may help people reach their fitness goals. Another 2017 review suggests that diets high in protein, such as those that consume 1.4 to 2.0 grams per kilogram of body weight, help maintain muscle mass during resistance training.
5 Tips for Counting Macros Effectively
1. Use DietAI to Simplify Macro Tracking
DietAI transforms calorie counting with our AI-powered app. Snap a picture of your food, and our app instantly analyzes your meal from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Set Your Macro Targets
Your specific diet determines how many macronutrients you need each day. For example, suppose you're doing the ketogenic diet. According to the Harvard T.H. Chan School of Public Health, you'll typically aim for 70 to 80 percent of calories from fat, 5 to 10 percent carbohydrates, and 10 to 20 percent protein.
3. Calculate Your Caloric Needs
Next, figure out your target number of calories. For example, if you're a woman aged 31 to 50, you'll likely want to eat 1,800 calories per day, which the USDA suggests for women in that age range.
4. Crunch the Numbers to Find Your Macro Ratios
Now it’s time to do a little math! If you take in 1,800 calories per day and are on the keto diet, you’ll want about 1,260 calories from fat (70 percent), 180 calories from carbohydrates (10 percent), and 360 from protein (20 percent). That equals about 140 g of fat, 45 g of carbohydrates, and 90 g of protein, which is based on the assumption that carbohydrates have four calories per gram, fats have nine calories per gram, and protein provides four calories per gram, according to the Cleveland Clinic.
5. Rethink the Diet
Counting macros is a lot of work, and the benefits are unproven. What to do instead? “The advice was distilled into seven words by Michael Pollan, with whom I emphatically agree: Eat food, not too much, mostly plants,” says Katz. “Get the foods right, and let the macro — and for the most part, micro—nutrients take care of themselves,” he says.
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How to Find Macro Ratios for Everyone
A diet focused on macros, short for macronutrients, examines the percentage combination or ratios of carbs, proteins, and fats in a person's diet rather than total calorie counts alone. These traditionally have been set as percentages for total calories, falling somewhere within the following USDA guidelines:
Carbohydrates: 45 to 65 percent
Protein: 10 to 35 percent
Fat: 20 to 35 percent
These guidelines provide a broad range for each of the macros. However, how do you determine which ratio or range is correct for an individual’s needs and goals? Recent research and position stands have helped narrow these ranges quite a bit. Below, we’ll review some basic macro recommendations and strategies to help educate clients on their nutritional needs.
Carbohydrates: The Body’s Primary Fuel Source
Carbohydrates are the body’s preferred source of energy. They provide fuel during high-intensity exercise and for the brain, and they spare protein to preserve muscle mass during exercise. 1 gram of carbohydrate = 4 calories.
General Fitness
The goal for active individuals following a general fitness program should be 45 to 55 percent total carbohydrates [3 to 5 grams per kg of body weight (g/kg) per day].
Medium to High-Intensity Training
For those engaged in medium to high-intensity training (1 to 2 hours per day, 4 to 6 days/week), aim for 55 to 65 percent total carbohydrates (5 to 8 g/kg per day). Additionally, consume 1 to 1.5 g/kg post-workout (3:1 carbohydrate to protein ratio).
Weight Loss
If your goal is weight loss or to decrease body fat, target 45 to 50 percent of your total carbohydrates (3 to 4 g/kg per day); choose lower-glycemic carbohydrate sources, particularly later in the day. Also, aim for 5 g/kg post-workout; again, choose lower-glycemic or low-fat carbohydrate/protein sources such as fruit or cottage cheese.
Protein: The Building Block of Muscle
Protein is used for building, repairing, and maintaining body tissues. It is also involved in metabolic, transport, and hormone systems. Additionally, protein is a component of enzymes that regulate metabolism. 1 gram of protein = 4 calories.
General Fitness
The goal for active individuals following a general fitness program should be 10 to 15 percent total protein (0.8 to 1.0 g/kg per day).
Medium to High-Intensity Training
For those engaged in medium to high-intensity training (1 to 2 hours per day, 4 to 6 days/week), aim for 20 to 30 percent total protein (1.5 to 2 g/kg per day); this is equivalent to 5 to 10 servings of quality protein sources per day. Additionally, consume 2 to 0.3 g/kg post-workout (3:1 carbohydrate to protein ratio) (Kreider et al., 2010).
Weight Loss
If your goal is weight loss or decreasing body fat, target 25 to 30 percent total protein (1.5 to 2 g/kg per day); a protein intake of approximately 25 to 30 percent of calories has been shown to boost metabolism by up to 80 to 100 calories per day compared to lower-protein diets (Westerterp-Plantenga, 2008).
Fat: A Necessary Energy Source
Fat is an energy reserve that protects vital organs, provides insulation, and aids in transporting fat-soluble vitamins. 1 gram of fat = 9 calories.
General Fitness
The goal for active individuals following a general fitness program should be 25 to 35 percent total fat (0.5 to 1.0 g/kg per day).
Medium to High-Intensity Training
For those engaged in medium to high-intensity training (1 to 2 hours per day, 4 to 6 days/week), aim for approximately 30 percent total fat (0.5 to 1 g/kg per day). Choose minimal to low-fat pre-and post-workout nutrition to allow for better digestion and absorption of carbohydrates and proteins (Kreider et al., 2010).
Weight Loss
If your goal is weight loss or to decrease body fat, target 20 to 25 percent of total fat (0.3 to 0.5 g/kg per day). Choose higher sources of unsaturated and essential fatty acids (such as fish oils, nuts/seeds, vegetable oils, etc.) to support the immune system and metabolism (Kreider et al., 2010).
Download DietAI Today for 80% Off!
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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8 Recipes for a Macro Diet
1. Breakfast Quesadillas: The Easy Way to Kick Off Your Morning
Macros: 355kcal, Fat: 21g, Carbs: 6g, Protein: 29g (serves 6) | MFP: Breakfast Quesadillas (TBFS Macros)
Adaptation
Substitute turkey bacon, 8 oz mozzarella cheese (in place of cheddar), 6 low-carb tortillas. Breakfast quesadillas are the perfect way to start the day. They pack a hefty protein punch that keeps you strong until lunchtime. Plus, they’re easy to customize and make ahead of time. Simply whip up a batch, freeze it, and pull one out whenever you need a quick breakfast option.
2. Chocolate Overnight Oats: A Sweet Make-Ahead Breakfast
Macros: 348kcal, Fats: 6 g, Carbs: 45g, Protein: 31g (serves 2) | MFP: Chocolate Overnight Oats (TBFS Macros)
Adaptation
1 tsp. Chia seeds, 2 scoops protein powder, liquid stevia, 1 ½ cup unsweetened almond milk, ½ cup mixed berries for topping. Who doesn’t love a good bowl of chocolate for breakfast? This chocolate overnight oats recipe is macro-friendly, super tasty, and great for meal prep. The longer the oats sit, the better they taste, so make a batch on Sunday and enjoy them for breakfast all week.
3. Chocolate Protein Shake: A Delicious Post-Workout Snack
Macros: 280kcal, Fat:9g, Carbs:29g, Protein: 26 g. | MFP: Chocolate Protein Shake (TBFS Macros)
Adaptation
Add the optional toppings. The chocolate protein shake has become a staple in my house. After a challenging workout, there’s nothing better than a cold and creamy chocolate shake. Not only does it taste great, but it also helps with muscle recovery and gets me ready for my next workout.
4. Cottage Cheese Pancakes: The Macro-Friendly Swap for Regular Pancakes
Macros: 198kcal, Fat: 5g, Carbs: 23g, Protein: 14g (serves 4) | MFP: Cottage Cheese Pancakes (TBFS Macros)
Adaptation
low-fat cottage cheese, 1 scoop Clean Simple Eats Vanilla Protein Powder, ½ cup water. These pancakes are not only delicious but they also pack a protein punch. If you or your kids are not fans of cottage cheese, don’t worry. You can’t even taste it in the pancakes. Instead, they taste just like traditional pancakes with a hint of vanilla.
5. Freezer Breakfast Sandwiches: Perfect for Busy Mornings
Macros: 313 kcal, Fat: 13g, Carbs: 28g, Protein: 21g (serves 12) | MFP: Freezer Breakfast Sandwiches (TBFS Macros)
Adaptation
2 Tbsp unsweetened almond milk, 12 slices turkey bacon, 12 whole wheat English muffins. These macro-friendly breakfast sandwiches are perfect for busy mornings. They’re easy to customize based on your family’s preferences, and you can make a batch ahead of time to freeze and pull out whenever you need a quick breakfast option.
6. Huevos Rancheros: A Protein-Packed Recipe for Any Meal
Macros: 273kcal, Fat: 10g, Carbs: 29g, Protein: 16g (serves 6) | MFP: Huevos Rancheros (TBFS Macros)
Adaptation
Add six large egg whites. Who says you can’t have breakfast for dinner? Not me! I often enjoy huevos rancheros for dinner because they’re flavorful, satisfying, and packed with protein.
7. Vanilla Protein Shake: A Simple Snack That’s Easy to Customize
Macros: 385 kcal, Fat 16g, Carbs 36g, Protein 29g | MFP: Vanilla Protein Shake (TBFS Macros)
Adaptation
Use only 1 Medjool pitted date. A vanilla protein shake is a great blank canvas for desired flavor combinations. If you have difficulty finishing your workouts, try sipping on a shake like this to boost your energy and help you recover afterward.
8. Protein Waffles: The Macro-Friendly Swap You’ve Been Craving
Macros: 260 kcal, Fat: 7g, Carbs: 24g, Protein: 27g
Adaptation
None. Who doesn’t love a good waffle? This protein-packed waffle recipe is a healthier version of the classic and easy to make. Simply whip up a batch and freeze it to enjoy whenever you want.
Download DietAI Today for 80% Off!
Macro ratios refer to the percentage of calories from each of the three macronutrients: carbohydrates, protein, and fat. For example, if you eat 2,000 calories in a day and 400 of those calories come from protein, 800 come from carbohydrates, and 800 come from fat, your macro ratios would be: Protein: 20% Carbs: 40% Fats: 40% Note that the actual number of grams of each macronutrient you consume doesn’t matter as much as the percentage of calories that come from each.
In this case, the actual number of grams would be: Protein: 100 Carbs: 200 Fats: 89. These numbers would change if you adjusted my daily intake by 500 calories and made different macro targets. However, the macro ratios would remain the same. Keeping an eye on macro ratios can help you fine-tune your diet for specific goals. For instance, if you want to lose weight, reduce your calorie intake and adjust targets to help promote fat loss and maintain muscle. In this case, the target macro ratios might be: Protein: 30%, Carbs: 30%, Fats: 40%. As you can see, the protein ratio has increased to help promote muscle maintenance during weight loss. The number of grams would change again, but the macro ratios would be the same.
Why Are Macro Ratios Important?
Tracking macro ratios becomes especially important when optimizing your diet for specific goals. For instance, if you're preparing for a bodybuilding competition, you'll want to pay close attention to your macro ratios as you cut body fat and change your diet to help improve your physique for the upcoming event. On the other hand, if you're looking to lose weight or maintain general health, you may find it easier to focus on hitting your daily macro targets without worrying too much about the ratios.
Download DietAI Today for 80% Off!
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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