What Are Macros? — What To Know About Macronutrients

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‘Macros’ are short for macronutrients on the internet amongst those who are concerned about strategically shaping their bodies through carefully crafted exercise and resistance training protocols.

Today, in this short article, we’re going to answer the question, ‘what are macros?’

What are macros?

Macros (macronutrients) are what makes up the food we eat each day in order to live and function. Macro means large, and micro means small.

If you’ve heard the term, micronutrients, you’ve probably heard the term, macronutrients.

Macronutrients are needed in large amounts by the body, while micronutrients are needed in much smaller amounts.

Macronutrients are made up of four categories: protein, carbohydrates, fat, and alcohol.

Micronutrients can be found inside of those macros above. These are also known as vitamins and minerals and there is a wide variety of these that are needed for proper function in the body.

Each macronutrient contains a certain amount of calories per gram.

1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories

Let’s get into each macronutrient and their importance.

Read moreWhat Are Macros? — What To Know About Macronutrients

How To Eat More Protein With 5 Simple Strategies

how to eat more proteinEating more protein can seem like a hurdle if you’re not used to eating the recommended amount that supports strength training and optimal fat loss. The recommended intake for the maximum amount of muscle and least amount of body fat is around 1 gram per pound of body weight.

So, if you weigh 150 pounds, that equates to 150 grams of protein.

If you’re not aware of how much protein you need, I’ve already got you covered on daily recommendations and requirements with this article: how much protein do you need?

The RDA (recommended dietary allowance) of protein is currently set at .8 grams per kilogram of body weight. To put that in imperial numbers, that’s about .36 grams of protein per pound.

So, if you weigh 150 pounds, that’s a recommended intake of about 54 grams of protein per day.

Read moreHow To Eat More Protein With 5 Simple Strategies

How To Create A Caloric Deficit To Lose Weight (Understanding BMR, NEAT, and TDEE)

caloric deficit to lose weight

Once you’re finished reading this short article, you will understand exactly how to create a caloric deficit to lose weight by understanding your BMR (basal metabolic rate), your TDEE (total daily energy expenditure) and NEAT (non-exercise activity thermogenesis).

Every so often, we get some questions here that deserve a short explanation for everyone to benefit. The question email to me was the following…

“How do you burn more calories than what you consume? I eat about 1200 calories per day. To create a deficit, I have to burn more than 1200. How can I do that? I go to the gym, workout for an hour or so, and burn about 500-600 calories. After that, my activity level drops because I have a desk job. So how do I burn another 700-800 calories?”

To put this in perspective, the person writing this email was a smaller woman with a sedentary job who is exercising 3 times per week at the gym. So her overall expenditure is going to be lower than someone with an active job and training weekly at the gym.

Read moreHow To Create A Caloric Deficit To Lose Weight (Understanding BMR, NEAT, and TDEE)

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