Calculating Your Macros

CALCULATING YOUR MACROS & BEYOND

Welcome to Issue 4 of the Self Revolution Fitness newsletter! In this edition, we continue our highly requested Macro Tracking Guide series. In the first part, we explored the basics of calories and macros, crucial for weight management and overall health. Next week, our regular under-5-minute newsletters will return. Now, let's dive into Part 2 - Calculating Your Macros and Beyond!

QUOTE TO CONSIDER

"Life's choices build your path. Every decision shapes who you become. What's one thing you will do today to get you closer to that one goal that you can't stop thinking about?"

WORKOUT OF THE WEEK

🔥 CHAIR-BASED REFRESH
Five Simple Stretches to Revive Your Workday

1. Neck Rolls: Slowly rotate your head in a circular motion, 10 times clockwise and 10 times counter-clockwise. (Releases neck tension)

2. Wrist Flexes: Bend your wrists forward and back 10 times each, then gently shake out your hands. (Improves wrist mobility)

3. Gentle Spinal Twist: Sit tall with both feet flat on the floor. Twist your torso slowly to one side, reaching your opposite arm across the back of your chair. Hold for 5 seconds and repeat on the other side. (Improves spine flexibility)

4. Ankle Pumps: Lift your heels off the ground and pump your ankles up and down 10 times each. (Increases blood flow and circulation)

5. Leg Lifts (Low-Impact): Sit tall with both feet flat on the floor. Lift one leg a few inches off the ground, hold for 3 seconds, and repeat with the other leg. Aim for 5 repetitions each side. (Stretches leg muscles and activates core)

Bonus: Take a few deep breaths, inhaling for 4 seconds and exhaling for 6 seconds. Repeat 3 times.

MACRO TRACKING GUIDE PART 2

⚖️ CALORIE COUNTING VS. MACRO TRACKING

Counting calories is about figuring out the energy in the food you eat, while macros look at the percentage of each nutrient (protein, fats, and carbs) you consume daily. So, when you track macros, you're essentially also counting calories.

But which is better: counting calories or tracking macros?

Both can help you lose weight by keeping your calorie intake in check, but they have different effects on reshaping your body.

Imagine you lost 50 pounds to get that "toned" look but ended up looking skinny without much muscle – this is often called "skinny fat." This happens when you focus only on calories and ignore the amounts of protein, carbs, and fats you eat.

Here's the deal: Protein is crucial. If you miss your daily protein target, you might lose muscle while cutting calories. Protein helps prevent this, and it has other perks too.

Why Protein is Important:

• Less likely to turn into body fat.

• Keeps you feeling full, helping you eat fewer calories and burn more fat.

• Keeps you satisfied during a diet, making it easier to stick to.

• Supports body repair and recovery.

• Boosts daily calorie burn through the thermic effect of food (TEF).

• Curbs cravings and appetite.

If tracking macros feels overwhelming, start by keeping tabs on your protein intake. You might be surprised at how little protein you're actually eating.

READING NUTRITION LABELS

Understanding the basics of reading a nutrition label is essential. Handy apps like MyFitnessPal and our SRF app make it easier by scanning barcodes and automatically logging macros for you.

Here's what truly matters when diving into macros on a nutrition label:

• Serving Size: Pay attention to how much each chunk represents. It could be the whole container, 180 grams, half a cup, 4 ounces, or 30 mL. Ensure your food scale is using the right units.

• Servings Per Package: Know how many servings are in the package, as this can vary.

• Calories: Understand the calories per serving. For instance, if each serving has 200 calories, and there are 8 servings, the whole package amounts to 1,600 calories.

• Protein: Check the protein content per serving. In the example, it's 3 grams per serving, totaling 24 grams for the entire package. However, for 1,600 calories, that's not much protein.

But there's more to nutrition labels than just macros. While protein and calories are key players in reshaping, these factors contribute to overall health:

• Fiber: Essential for happy bowels and satiety. Aim for 25 to 35 grams daily.

• Sugar: Keep it under 25 grams per day to avoid the downsides associated with excessive sugar intake.

• Fats: Vital for hormone balance, digestion, thyroid function, and brain health.

• Carbs: Your body's energy boosters, revving up your gym performance, and supporting hormones.

CALCULATING YOUR MACROS
A Step-By-Step Guide

Step 1: Pinpoint your maintenance calorie intake:

This is the baseline number of calories your body needs to function optimally without gaining or losing weight. There are various online calculators available, but here's a quick starting point:

• Multiply your body weight by:

  • 12 if you're sedentary (little activity).

  • 13 if you have light activity (standing/moving, like teaching).

  • 14 if you're active (standing/moving, like nursing).

  • 15-16 if you have very active physical work.

Step 2: Define your calorie goal:

Do you want to lose weight, gain muscle, or maintain your current weight? Depending on your goal, adjust your daily calorie intake:

• Fat loss: Aim for a 200-500 calorie deficit daily (e.g., 1900 calories if your maintenance is 2100).

• Muscle gain: Add 100-200 calories to your maintenance intake.

• Maintenance: Stick to your calculated maintenance calories.

Step 3: Set your macro ratios:

This determines the percentage of each macronutrient you'll consume daily. Popular ratios include:

• 40% protein, 30% carbs, 30% fat: A balanced approach for most individuals.

• 45% protein, 25% carbs, 30% fat: Prioritizes protein for muscle building or weight loss.

• 35% protein, 40% carbs, 25% fat: Focuses on carbs for increased energy during activity.

Remember, finding the perfect ratio is individual and may require some trial and error.

Step 4: Calculate your grams per macronutrient:

Multiply your daily calorie goal by the chosen percentage for each macro and then divide by the calories per gram:

• Protein (4 calories/gram): Daily Calorie Goal x Macro Ratio (%) / 4

• Carbs (4 calories/gram): Daily Calorie Goal x Macro Ratio (%) / 4

• Fats (9 calories/gram): Daily Calorie Goal x Macro Ratio (%) / 9

Step 5: Track your macros with tools:

Apps like MyFitnessPal and our SRF app simplify tracking your calorie and macro intake throughout the day. Use a digital food scale for accurate measuring, and remember, consistency is key!

BEYOND THE NUMBERS

While calculating and tracking macros can be a valuable tool, remember it's not the only aspect of healthy eating. Here are some additional tips:

• Focus on whole, unprocessed foods: Prioritize fruits, vegetables, lean protein, whole grains, and healthy fats.

• Mindful eating: Savor your food, avoid distractions while eating, and listen to your body's hunger and fullness cues.

• Hydration: Drinking plenty of water throughout the day keeps you feeling full and supports overall health.

• Regular exercise: Combine your macro tracking with physical activity for optimal results and improved well-being.

• Listen to your body: Don't be afraid to adjust your macros or take breaks from tracking if it becomes stressful or unsustainable.

TRANSITIONING OUT

Once you reach your goals or develop a good understanding of your body's needs, you can shift to a more intuitive approach.

Aim for an 80/20 rule: consume 80% of your calories from whole, nutrient-dense foods and allow 20% for occasional treats.

Embrace macro tracking as a tool, not a restriction. Let it empower you to make informed choices about your food intake and support your journey towards a healthier and more fulfilling relationship with food.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

On a mission to revolutionize your fitness approach, we provide a 2-in-1 coaching method through our user-friendly app. Your lead certified coach will guide you, supported by a secondary coach, ensuring personalized workout plans, coaching, and science-backed nutrition tips. Explore a diverse range of recipes within our app's nutrition guide, complete with detailed nutritional information. Experience a comprehensive, 360-degree approach to assessing your fitness and lifestyle for lasting positive changes. Achieve fitness goals with our personalized, sustainable, and holistic approach.

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