Macro counting is a way of dieting where you, also, keep a close count on the intake of micronutrients. Generally, it is the grams of nutrients (proteins, carbs, and fats, etc.) consumed and the ratio of each. Therefore, this helps you to be better aware of the food you eat and possibly make swaps for a healthier option. The great thing about counting macros is it doesn’t have any restrictions. That’s right you can eat any foods you want as long as they fit your macro count. In fact, micro counting has made its presence felt for a while, and for a good reason.
The perfect expected macronutrient intake will depend on a handful of factors like age, gender, weight, BMI and level of activity. However, knowing the purpose of micro counting is also necessary, as the ratios will be determined accordingly. In fact, we have
Firstly, Carbs should be around 10-30%, protein should be 40-50% and fat around 30-40%. In case you are counting macros for the purpose of weight loss, make sure you are calculating in a way which also limits your calorie intake. However, adjust the quantities of intake according to your activity level. For example, if you are to take 450 grams of carbohydrates more per day if you are working out five days a week.
For bodybuilding purposes, carbs should be around 40-60%, protein should be 25-35% and fat should be 15-25%. In case you are counting your macros for the purpose of bodybuilding or muscle gain, you might want to add on to the overall calories in order to put on weight. Protein is not the only nutrient that a bodybuilder needs. However, be careful not to overdo on the intake of fats, to maintain a healthy equilibrium.
Here, carbs should be around 30-50%, protein should 25-35% and fat should be 25-35%. If you are just counting your macros for maintaining a healthy body, just stick to the amount of calories that your body will require to maintain your current weight.
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Macro counting is a great way to maintain a healthy weight and remain fit while keeping you on track. In fact, this motivates you to make wiser choices, while not depriving you of anything. Generally, all it needs is a keen observational skill to count down the number of grams in each meal. Therefore, this makes the dietary choice a part of a flexible healthy lifestyle rather than an obstacle.
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