{"id":802924,"date":"2025-02-03T18:16:53","date_gmt":"2025-02-03T18:16:53","guid":{"rendered":"https:\/\/myvitalmetrics.com\/?p=802924"},"modified":"2025-02-03T18:19:03","modified_gmt":"2025-02-03T18:19:03","slug":"blog-what-are-macros","status":"publish","type":"post","link":"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/","title":{"rendered":"What Are Macros? A Beginner&#8217;s Guide to Macronutrients"},"content":{"rendered":"<div id=\"bsf_rt_marker\"><\/div><p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Section&#8221; _builder_version=&#8221;4.19.5&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;0px|||||&#8221; collapsed=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row admin_label=&#8221;Row&#8221; _builder_version=&#8221;4.22.2&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.19.5&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text ul_item_indent=&#8221;50px&#8221; admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Open Sans||||||||&#8221; link_font=&#8221;|600|||||||&#8221; ul_text_align=&#8221;left&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span style=\"font-weight: 300;\">You\u2019ve probably heard the term macros thrown around. But what exactly are macronutrients, do you need to track them, and how can you get started?\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_are_macros\"><\/span><span style=\"font-weight: 500;\">What are macros?\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#What_are_macros\" >What are macros?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#The_definition_of_macronutrients\" >The definition of macronutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#The_importance_of_macronutrients\" >The importance of macronutrients<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#The_three_types_of_macronutrients\" >The three types of macronutrients<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Protein_The_building_block_of_muscle\" >Protein: The building block of muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Carbohydrates_The_bodys_main_energy_source\" >Carbohydrates: The body&#8217;s main energy source<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Fats_Essential_for_hormone_health_and_energy\" >Fats: Essential for hormone health and energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Is_alcohol_a_macronutrient\" >Is alcohol a macronutrient?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#How_to_track_and_calculate_macros_for_your_goals\" >How to track and calculate macros for your goals<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Step_1_Identify_your_goal\" >Step 1: Identify your goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Step_2_Calculate_your_calorie_needs\" >Step 2: Calculate your calorie needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Step_3_Set_your_macro_ratios\" >Step 3: Set your macro ratios\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Step_4_Track_your_macros\" >Step 4: Track your macros\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#What_are_the_best_macros_for_weight_loss\" >What are the best macros for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/myvitalmetrics.com\/blog-what-are-macros\/#Do_I_have_to_track_macros\" >Do I have to track macros?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<h3><span class=\"ez-toc-section\" id=\"The_definition_of_macronutrients\"><\/span><span style=\"font-weight: 500;\">The definition of macronutrients<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">Macronutrients, commonly referred to as &#8220;macros,&#8221; are the main nutrients your body requires to function optimally. They provide the energy needed for daily activities, exercise, and maintaining vital bodily processes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">The three primary macronutrients are <\/span><span style=\"font-weight: 600;\">protein<\/span><span style=\"font-weight: 300;\">, <\/span><span style=\"font-weight: 600;\">carbohydrates<\/span><span style=\"font-weight: 300;\">, and <\/span><span style=\"font-weight: 600;\">fats<\/span><span style=\"font-weight: 300;\">. Unlike micronutrients like vitamins and minerals, which are needed in smaller amounts, macronutrients form the foundation of a healthy diet. Understanding the balance of these nutrients is key to achieving fitness goals and supporting overall health.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Micronutrients, on the other hand, are the vitamins and minerals your body needs (in much smaller amounts) to function.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_importance_of_macronutrients\"><\/span><span style=\"font-weight: 500;\">The importance of macronutrients<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">Understanding and managing your macronutrient intake is a key tool for achieving fitness goals, whether it\u2019s weight loss, muscle building, improving body composition, or enhancing athletic performance. Unlike calorie counting alone, which only focuses on energy balance, tracking macros ensures that your body gets the right nutrients to function optimally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">For weight loss, a well-balanced macro ratio helps preserve muscle mass while reducing body fat, preventing the metabolic slowdown that often accompanies crash diets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">When building muscle, sufficient protein intake supports muscle repair and growth, while carbohydrates provide the energy needed for effective workouts. Those aiming for body recomposition\u2014losing fat while gaining muscle\u2014benefit from a strategic balance of protein, carbs, and fats to maintain strength while shedding excess weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Meanwhile, athletes rely on the right macro balance to optimise performance, endurance, and recovery. By tailoring your macronutrient intake to your specific goal, you can improve results, enhance overall health, and sustain long-term progress.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Not sure what types of food to eat to achieve your goals? Check out our guide to <\/span><a href=\"https:\/\/myvitalmetrics.com\/best-foods-fat-loss-muscle-gain\/\"><span style=\"font-weight: 300;\">what to eat to lose fat and build muscle<\/span><\/a><span style=\"font-weight: 300;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\"><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_three_types_of_macronutrients\"><\/span><span style=\"font-weight: 500;\">The three types of macronutrients<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/myvitalmetrics.com\/wp-content\/uploads\/2025\/02\/MVM-macros-new.png&#8221; alt=&#8221;A venn diagram from My Vital Metrics showing the macros protein, carbs, and fat &#8212; and which foods fall into each category. &#8221; title_text=&#8221;MVM macros new&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein_The_building_block_of_muscle\"><\/span><span style=\"font-weight: 500;\">Protein: The building block of muscle<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">Protein plays a crucial role in muscle repair, recovery, and growth, and is essential for everyone\u2014regardless of whether you\u2019re hitting the gym or not.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">However, if you\u2019re <\/span><a href=\"https:\/\/myvitalmetrics.com\/blog-how-to-build-lean-muscle-mass\/\"><span style=\"font-weight: 300;\">aiming to build muscle<\/span><\/a><span style=\"font-weight: 300;\">, protein is the cornerstone of this process. When you exercise, especially during strength training, your muscle fibres experience small tears that need to be repaired. Protein provides the amino acids necessary for this process, helping to repair existing muscle tissues and build new muscle over time.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">In addition to supporting muscle recovery, protein plays a vital role in maintaining a healthy immune system, producing enzymes, and regulating hormones. High-quality protein sources include lean meats, fish, eggs, dairy products, and plant-based options like tempeh or tofu.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 500;\">How much protein should I eat?<\/span><\/h4>\n<p><span style=\"font-weight: 300;\">The topic of how much protein to eat is hotly debated. If you\u2019re new to tracking your macros and are lightly active, aim to eat 1.5-2.2g of protein per kg of body weight. If you\u2019re more active, or aiming to actively gain muscle, you may want to aim higher\u2014try 2.0-2.6g of protein per kg of body weight. Athletes, older adults, and those who are pregnant or breastfeeding are also likely to have higher protein requirements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Like all nutrition, protein requirements will vary depending on your activity level and goals. Seeking the <\/span><a href=\"https:\/\/myvitalmetrics.com\/services\/bespoke-nutrition-coaching\/\"><span style=\"font-weight: 300;\">personalised guidance of a nutrition coach<\/span><\/a><span style=\"font-weight: 300;\"> can be a great way to maximise your results.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carbohydrates_The_bodys_main_energy_source\"><\/span><span style=\"font-weight: 500;\">Carbohydrates: The body&#8217;s main energy source<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">Carbohydrates are the body\u2019s preferred fuel, providing us with the energy we need for everything from high-intensity workouts to basic daily activities like walking and thinking. When consumed, carbohydrates are broken down into glucose to provide energy to cells throughout the body. Carbohydrates help sustain performance during exercise and speed up recovery by replenishing glycogen stores.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Carbohydrates come in two main forms: <\/span><span style=\"font-weight: 600;\">simple carbs<\/span><span style=\"font-weight: 300;\">, found in sugary snacks and refined grains, and <\/span><span style=\"font-weight: 600;\">complex carbs<\/span><span style=\"font-weight: 300;\">, found in whole grains, legumes, and starchy vegetables. While simple carbs provide quick energy, complex carbs offer a steadier release, along with essential nutrients and fibre. Focusing on nutrient-dense sources like oats, brown rice, quinoa, and sweet potatoes can support energy levels and overall health.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Despite the popularity of low-carb diets, carbohydrates are a crucial nutritional component. Eating a very <\/span><a href=\"https:\/\/myvitalmetrics.com\/keto-diet-for-fat-loss\/\"><span style=\"font-weight: 300;\">low-carb or keto diet<\/span><\/a><span style=\"font-weight: 300;\"> can lead to fatigue, headaches, and more\u2014and it\u2019s also not essential for weight loss.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fats_Essential_for_hormone_health_and_energy\"><\/span><span style=\"font-weight: 500;\">Fats: Essential for hormone health and energy<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">While fats often get a bad reputation, this macronutrient is indispensable in maintaining overall health. Fats are crucial for hormone production, including those that regulate metabolism, growth, and reproductive health. Fats also serve as a concentrated energy source, particularly during low-intensity activities and when the body\u2019s carbohydrate stores are depleted. Additionally, they help absorb fat-soluble vitamins like A, D, E, and K, which are essential for various bodily functions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Fats come in different types: saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats. Ideally, most of your fat intake should come from unsaturated sources such as avocado, nuts, seeds, olive oil, and fatty fish like salmon. However, saturated fats play an important role in producing key sex hormones, and should be included in the diet in moderation. <\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/trans-fat\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 300;\">Trans fats<\/span><\/a><span style=\"font-weight: 300;\">, which are heavily processed or heated unsaturated fats, should be avoided at all costs. These fats increase LDL cholesterol and are linked to an increased risk of heart attack and stroke.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_alcohol_a_macronutrient\"><\/span><span style=\"font-weight: 500;\">Is alcohol a macronutrient?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">In addition to protein, carbs, and fat, alcohol is often referred to as the fourth macronutrient.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Why is alcohol a macro? Alcohol provides energy, delivering 7 kilocalories per gram\u2014more than carbohydrates and protein (at 4 kcal\/g) but less than fat (9 kcal\/g).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Unlike the other three macros, alcohol is not required for survival and does not contribute to bodily functions like tissue repair or enzyme production. Once consumed, alcohol is rapidly absorbed and metabolised primarily in the liver. However, because the body prioritises alcohol metabolism over other energy sources, excessive intake can disrupt fat oxidation and the successful absorption and use of other macros. This, in turn, can contribute to fat storage, higher blood sugars and a host of other issues.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">As you track your macros, it\u2019s important to not only track the caloric impact of any alcohol consumption but also to be conscious of whether it could be slowing your fitness journey.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\"><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_to_track_and_calculate_macros_for_your_goals\"><\/span><span style=\"font-weight: 500;\">How to track and calculate macros for your goals<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/myvitalmetrics.com\/wp-content\/uploads\/2025\/02\/shutterstock_1684302241-1.jpg&#8221; alt=&#8221;A smartphone displaying a calorie and macro counting app is held over a selection of fruits and vegetables. &#8221; title_text=&#8221;shutterstock_1684302241 (1)&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span style=\"font-weight: 300;\">Tracking macros can be a game-changer for achieving your fitness goals, whether you want to lose weight, build muscle, or improve body composition. Here\u2019s a step-by-step guide to help you get started:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Identify_your_goal\"><\/span><span style=\"font-weight: 500;\">Step 1: Identify your goal<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">Do you want to lose weight? Build muscle? Work towards a PB? The right macro breakdown for you will depend on what goal you want to achieve.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 600;\">Weight loss:<\/span><span style=\"font-weight: 300;\"> Create a <\/span><a href=\"https:\/\/myvitalmetrics.com\/blog-what-is-calories-in-vs-calories-out\/\"><span style=\"font-weight: 300;\">calorie deficit<\/span><\/a><span style=\"font-weight: 300;\"> while getting adequate protein to maintain muscle mass.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 600;\">Muscle gain<\/span><span style=\"font-weight: 300;\">: Create a calorie surplus that includes sufficient protein and carbohydrates.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 600;\">Body recomposition<\/span><span style=\"font-weight: 300;\">: Balance calorie intake around maintenance while ensuring enough protein for muscle retention and fat loss.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Calculate_your_calorie_needs\"><\/span><span style=\"font-weight: 500;\">Step 2: Calculate your calorie needs<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">Once you know what you want to achieve, it\u2019s time to calculate your calorie intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Use a <\/span><a href=\"https:\/\/myvitalmetrics.com\/calculators-tdee\/\"><span style=\"font-weight: 300;\">Total Daily Energy Expenditure (TDEE) calculator<\/span><\/a><span style=\"font-weight: 300;\"> to estimate how many calories you burn daily. Then, calculate your calorie target based on what you want to achieve:\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 600;\">For fat loss<\/span><span style=\"font-weight: 300;\">: Reduce by 10-20% of TDEE (usually 250-500 kcal deficit).<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 600;\">For muscle gain<\/span><span style=\"font-weight: 300;\">: Increase by 5-15% of TDEE.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 600;\">For recomposition<\/span><span style=\"font-weight: 300;\">: Stay close to maintenance while prioritising protein.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 300;\">In a calorie deficit and not seeing the results you want? Check out our guide to<\/span><a href=\"https:\/\/myvitalmetrics.com\/blog-reasons-your-calorie-deficit-isnt-working\/\"><span style=\"font-weight: 300;\"> why your calorie deficit might not be working<\/span><\/a><span style=\"font-weight: 300;\">.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Set_your_macro_ratios\"><\/span><span style=\"font-weight: 500;\">Step 3: Set your macro ratios\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">Next, decide how much of your calorie budget will be dedicated to each macronutrient. This is often referred to as a <\/span><span style=\"font-weight: 600;\">macro ratio<\/span><span style=\"font-weight: 300;\"> or <\/span><span style=\"font-weight: 600;\">macro split<\/span><span style=\"font-weight: 300;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">As a general daily macro intake guide, try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 600;\">Protein<\/span><span style=\"font-weight: 300;\">: 15-35% of total daily calories\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 600;\">Fats<\/span><span style=\"font-weight: 300;\">: 20-40% of total daily calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 600;\">Carbohydrates<\/span><span style=\"font-weight: 300;\">: 30-60% of total daily calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 300;\">This framework can be adapted depending on your goals and preferences. If you\u2019re trying to lose fat or <\/span><a href=\"https:\/\/myvitalmetrics.com\/blog-how-to-build-lean-muscle-mass\/\"><span style=\"font-weight: 300;\">build muscle,<\/span><\/a><span style=\"font-weight: 300;\"> aim towards the higher end for protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">And remember\u2014you don\u2019t need to cut out carbs or fat to lose weight. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19246357\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 300;\">Low-carb and low-fat diets work equally well<\/span><\/a><span style=\"font-weight: 300;\">, but how you split your macros can affect other factors such as hunger, satiety, and adherence to your diet. Similarly, your physiology and <\/span><a href=\"https:\/\/myvitalmetrics.com\/services\/blood-testing\/\"><span style=\"font-weight: 300;\">bloodwork<\/span><\/a><span style=\"font-weight: 300;\"> can help determine the best macro split for you. For those living with higher blood sugar, a strategic approach might include getting fewer calories from carbs and opting for low glycemic index (GI) choices.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Track_your_macros\"><\/span><span style=\"font-weight: 500;\">Step 4: Track your macros\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">You can track your macros the same way you track your calories\u2014by using a reliable food database such as <\/span><a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 300;\">MyFitnessPal<\/span><\/a><span style=\"font-weight: 300;\">, <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 300;\">USDA FoodData Central<\/span><\/a><span style=\"font-weight: 300;\">, or <\/span><a href=\"https:\/\/www.nutritionix.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 300;\">Nutritionix<\/span><\/a><span style=\"font-weight: 300;\">. If you\u2019re not already tracking your food intake, this can take a little getting used to.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">For best results, make sure to:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Avoid under- or overestimating portions<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Track your entire intake, including beverages, snacks, and bites of food<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Look up the exact brand of packaged foods<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Weigh, don\u2019t estimate, for serving sizes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 300;\">Planning ahead is one of the best ways to ensure your daily intake hits your macro goals. As you become familiar with the most appropriate foods for your goals, you may be able to eat more intuitively while still hitting your goals.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_are_the_best_macros_for_weight_loss\"><\/span><span style=\"font-weight: 500;\">What are the best macros for weight loss?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">The best macro ratio for weight loss depends on your preferences and lifestyle, but a common approach is to prioritise high protein intake, moderate fat, and controlled carbohydrates. A typical macro split for <\/span><a href=\"https:\/\/myvitalmetrics.com\/blog-lose-fat-with-a-dexa-scan-for-body-fat\/\"><span style=\"font-weight: 300;\">fat loss<\/span><\/a><span style=\"font-weight: 300;\"> might be 40% protein, 30% fats, and 30% carbohydrates. Protein is crucial for preserving muscle mass while in a calorie deficit, fats support hormone function, and carbohydrates provide energy for workouts and daily activities. Ultimately, the key to successful weight loss is maintaining a calorie deficit while consuming foods that help you stay full, fuelled, and satisfied.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_I_have_to_track_macros\"><\/span><span style=\"font-weight: 500;\">Do I <\/span><i><span style=\"font-weight: 500;\">have <\/span><\/i><span style=\"font-weight: 500;\">to track macros?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 300;\">You don\u2019t have to track macros to meet your fitness goals. Losing weight comes down to a calorie deficit, and building muscle can be achieved with a calorie surplus and adequate protein (which only requires tracking <\/span><i><span style=\"font-weight: 300;\">one<\/span><\/i><span style=\"font-weight: 300;\"> macro).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">However, tracking your macros will give you a consistency in your diet that you\u2019re less likely to hit without. This can be especially helpful if you\u2019re a high-level athlete or working towards a highly specific goal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">If macro counting doesn\u2019t work for you, that\u2019s okay. For some people, it can be helpful to track macros for a short period of time, to get a sense of where they\u2019re at and what ratio they\u2019re hitting with their usual diet, and then give tracking a break. For others, in-depth tracking isn\u2019t a reality based on their lifestyle, time, and energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Wherever you\u2019re at with your nutrition, My Vital Metrics is here to offer you a helping hand. Our <\/span><a href=\"https:\/\/myvitalmetrics.com\/services\/bespoke-nutrition-coaching\/\"><span style=\"font-weight: 300;\">online Bespoke Nutrition Coaching <\/span><\/a><span style=\"font-weight: 300;\">service meets you where you\u2019re at and gives you the tools and data you need to reach your goals. <\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably heard the term macros thrown around. But what exactly are macronutrients, do you need to track them, and how can you get started?\u00a0 What are macros?\u00a0 The definition of macronutrients Macronutrients, commonly referred to as &#8220;macros,&#8221; are the main nutrients your body requires to function optimally. They provide the energy needed for daily [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":802927,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[32,30],"tags":[],"class_list":["post-802924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitlife","category-nutrition"],"_links":{"self":[{"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/posts\/802924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/comments?post=802924"}],"version-history":[{"count":3,"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/posts\/802924\/revisions"}],"predecessor-version":[{"id":802932,"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/posts\/802924\/revisions\/802932"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/media\/802927"}],"wp:attachment":[{"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/media?parent=802924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/categories?post=802924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/myvitalmetrics.com\/wp-json\/wp\/v2\/tags?post=802924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}