What is a Macro?
What is a Macro?
Now that you signed up with me to change your lifestyle to Keto, Paleo or Carnivore, you need to learn how to calculate Macros (macronutrients).
Each macronutrient yields a certain number of calories.
One gram of protein yields 4 calories.
One gram of carbohydrate yields 4 calories.
One gram of fat yields 9 calories.
Now let’s uncover the relationship between macronutrients and calories.
Protein = 12 grams of protein x 4 calories = 48
Carbohydrates: 20 grams x 4 calories = 80
Fat: 2 gram of fat x 9 calories = 18
48+80+18 = 146 calories
There are great tracking app.. to put on your phone or tablet, I use personally use FatSecret and MyFitnessPal.
Now Keep in Mind A Serving Size may be different than amount you are eating, read carefully as some labels have 2 or even 3 servings per package.
We have always been taught to count calories in the past. Calories provide us with energy and they come from proteins, fats, and carbs.
Well we want to lose weight, shall we be counting calories??? Well Yes and No. If you are doing Keto, for example, 5ft 3 woman who is not active would eat about 1300-1500 calories consisting of 60-80 grams of protein and 100+ grams of good saturated fats and less than 20 grams of total carbohydrates daily.
If you are Carnivore, we are eating until satisfied and mostly eat 1 or 2 times a day of just meat, eggs, fish and poultry. Carnivore, not suggested until you are “fat- adapted” or you will go through the “keto-flu” adaption phase when your body detoxifies.
Saturated fat has been known as the “villain” and supposedly linked to heart disease and obesity for the past few decades. Saturated fat has actually been shown to have some benefits: mainly, it is a precursor to testosterone production. It also improves brain functioning, (your brain is made of 80% fat), nerve signaling, and your immune system
% Daily Value
This is the government recommended daily intake of each nutrient based on a 2,000 calorie diet. Remember we are not working with the everyday SAD American Diet, do not pay attention to this.
You can search online for meat nutrition facts just like we did for produce. Measure your meat raw on food scale, as the meat’s weight will decrease when cooked and the nutrition label is representative of raw meat. See this label below it is for a4oz serving but when weighed raw is was 12 oz so multiply your fat grams 26gr x 3 = 78 gr and your protein grams 19 x 3 = 57 grams to see you almost ate all your protein allowance in 1 meal so you have to plan accordingly.
Carbohydrates are the only macro-nutrient that is not essential for survival. There are essential fatty acids and amino acids (the building blocks of fats and proteins), but there are no “essential carbohydrates”.
Carbs are made up of sugars, starches (breads, cereals, potatoes, rice and pastas) and in vegetables as well. In order to successfully reach ketosis, you will need to limit your carbohydrate intake and eat the proper carbohydrates and I am here to teach you that.
In order to successfully limit your carbs, you will need to identify what foods are low in carbohydrates and which ones to avoid. Check your nutrition labels, look to low carb green vegetables and lettuces, broccoli and cauliflower rice, mushrooms and zucchini just to name a few.
We need adequate amounts of fat in the diet for energy, growth, and development, absorbing certain fat soluble vitamins (Vitamins A, D, E, K) providing protective cushioning for the organs, and maintaining cell membranes. Dietary fats help us stay full longer and add flavor to our food! Oh the possibilities!!
Dietary fat is so satisfying, it is essential in fighting hunger. Think of all those low-fat diets we all have tried in the past and how hungry you were ALL the time. Now we will be fueling your body with satisfying fats, being full all day, and still losing weight!!
Fat examples, olive oil, avocado oil, avacados, butter or ghee, heavy cream, animal fat, olives, cheeses, nuts and seeds.
So, how much fat do you actually need to eat? Well we calculate that based on your height, weight, and activity levels and goals.
If you are keeping your carbs to a minimum and eating the right amount of protein to preserve your muscle, then the rest of your dietary requirements will be met with fat.
If you want to lose fat, then you’ll need to eat at a bit less so the amount of fat calories you eat will be lower because once you are fat-adapted and are a fat burner you want your own body fat to be “burned” (lost).
Most likely you are here as you are interested in losing fat and building muscle. There are other wonderful healthy benefits of being in ketosis like being able to fast for quicker healing, great mental clarity, memory and focus and immunity as well as balanced hormones!
Determine the amount of carbs, protein, and fat you’ll need to eat to get into ketosis and together we will work to achieve your health goals. Using a keto calculator is the easiest and fastest way to do this and we will do this together at first. Remember we are in this together but YOU got to do your part too!
TRACK everything you are eating as the day goes by. Keep an eye on each macro in the app. you prefer, making sure not to go over your daily amount or under.
Do not get stressed about it, you are learning a new lifestyle and it will take time to create a new habit. Tracking is a tool in your toolbox and the tracking app is your friend and together we will help you on your journey to wellness.
Connie Pridgen aka Messenger of Health
“real food – real results”