Using the National Institute of Health’s Body Weight Planner, you can estimate your daily calorie target based on the following factors:
You’ll need to do math, and lots of it! Here’s a four-step game plan that can help to demystify counting macros for weight loss.
But you can count macros in a healthy way. But needless to say, you shouldn’t be getting the bulk of your fat and carbs from Oreos and French fries, even if it fits your macros. That’s the idea behind counting macros - anything goes, “if it fits your macros.” And if you’re someone who struggles with cravings, that can be pretty appealing. You can hit that goal by eating fruit, veggies, whole grains, and legumes - but you can also hit that goal by eating cupcakes and candy. You can meet your macronutrient balance goals perfectly and still be eating a crappy diet.įor example, say you’re aiming to get 40 percent of your daily calories from carbohydrates. Like calories, macros paint an incomplete picture of diet quality. People who swear by counting macros for weight loss will tell you that macros give you a better picture of diet quality - but that’s only partly true. Food quality matters, so you want to get those calories from minimally-processed foods like fruits, veggies, whole grains, healthy fats, and lean protein.
“Macros” is a cute nickname for the macronutrients - carbohydrates, fat, and protein - that provide you with the calories you need each day.Ĭalories, of course, play a starring role in weight loss - but there’s more to weight loss than just slashing calories.
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