How to StartThe first step in knowing how to count your macros is to find out your recommended calorie intake. To find this number, you use your age, gender, weight, rate of metabolism, activity level, goal, and the amount of time you have to achieve your goal. You can easily generate this number by using one of the many free online calculators available like Health Ambition. You will also need to find the nutrition information of your food and drinks. You can locate this information on the nutrition labels provided to you on the packaging. If you are unable to find a nutrition label, you can go online to search for the nutrition information on websites like Google. Now that you have all the necessary information, you will need to gather some tools before you move on. What you will need: food scale, measuring cups and spoons, journal, calculator, and meal management bags.
How to CalculateKnowing the right calculations is an important step in learning how to count your macros. Looking at the nutrition label, you will need to make note of how many fats, carbohydrates, and proteins there are per serving. Using this information and your recommended calorie intake, you can find the best portion size for your goals.
Let's say you need 800 calories of protein to meet your daily goal. To find out how many grams of protein this is, you would calculate 800 / 4 = 200 grams. According to this calculation, to meet your daily 800-calorie goal for protein you will need to consume no more than 200 grams. After you finish all of your calculations, you can use your measuring tools to portion out your serving size. Remember to record your data into your journal so that you can easily keep track of your macros. If you don't want to worry about carrying around a journal, you can download a meal tracking app on your mobile device like MyFitnessPal or My Macros+.
Remember:A gram of protein contains 4 calories. A gram of carbohydrates contains 4 calories. A gram of fat contains 9 calories.