Macros - What to Do and What to Avoid

Joseph Marshall

Mindful Eating|Get your energy balance right...|Consider your macronutrients and micronutrients|Macros|Macros

Mindful Eating|Get your energy balance right...|Consider your macronutrients and micronutrients|Macros|Macros

Making you macros a priority is key when it comes to health. If you don't already know, diet is more important than the training but how many of us prep healthy food and eat clean? It doesn't matter how much you train or how often you go to the gym because if you eat poorly then you will have wasted you time. Once you start eating properly and counting what you are putting into your body, you will realise how efficient you can make your training. Below I will go into details about what macros are and also the benefits of counting and tracking them.


Macros or Macronutrients fall under 3 categories Protein, Carbohydrates and fats.
  • Protein
    • Helps to build muscles and prevent muscle loss if you're on a calorie deficit diet.
    • Causes you to feel fuller than the other 2 (Carbs and fats).
    • Meat, fish, eggs and dairy fall into the category.
    • One gram of protein yields 4 calories.
  • Carbohydrates
    • Used by the body for energy.
    • Vegetables, fruit, grains.
    • One gram of Carbohydrates yields 4 calories.
  • Fats
    • Fall under essential and non-essential fats and aid with vitamin absorption and hormone regulation.
    • Meats, fish , nuts and oils are the main source of fats.
    • One gram of fats yields 7 calories.
There are many variables when counting macros. If your looking to lose weight then you need to be limiting the amount that you eat and the opposite can be said for someone trying to bulk. [caption id="attachment_4001" align="aligncenter" width="434"]Get your energy balance right... Get your energy balance right...[/caption]

Macro Rules

  • Simple is best – Counting macros can get complex when in reality it should be simple and become second nature.
  • Measure, measure and measure – I suggest investing in a set of electronic weighing scales as this will make your life so much easier. Proteins and Carbohydrates need to be measured but remember that with some meats water weight can be lost when cooked. So, it's best to weigh them raw but once cooked there may only be 60% to 70% of the raw weight left. When weighing carbohydrates it's best practice to use the same method each time. This means you should measure these raw as well.
  • Apps – There are several apps available that can help you track your macros.
Something To Remember:
  • 100g of raw meat or fish is total to around about 20g of protein.
  • 130g of uncooked rice or pasta is around 100g of carbohydrates.
  • Green Leafy vegetables have no carbs in them.
  • Watch out for sauces as these have high sugar contents so they can ruin your macros for the day and ruin all your hard work.

Tagged: Nutrition, Training

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