Let’s talk about macros.

Demystifying macros is the most useful thing you can do for yourself to make a game plan.

Macronutrients are the building blocks of the human diet. Protein, carbohydrates and fat (& hey, sometimes alcohol - I won’t tell) together determine our daily nutritional profile. Manipulating macronutrients helps individuals achieve fitness goals, whether it’s losing weight, maintaining weight and lean muscle mass, or building muscle.

This post will break down macronutrients into bite-size, digestible bits of information that anyone can understand. See what I did there? Bite-size? Digestible? Get it?

Protein.

When it comes to physical fitness, protein is usually king. Protein provides your body with the nutrients necessary to manufacture energy, repair muscle fiber, regulate body tissue and a laundry list of other duties. For our purposes, I am going to explain why protein is physical fitness’s best buddy. The two most important biomechanical and physiological takeaways from this macronutrient are muscle regeneration and appetite satiety.

Losing weight comfortably and sustainably, and building muscle safely require adequate amounts of protein intake every day. The equation I have found the most useful and effective to determine an appropriate amount of daily protein in someone’s diet is .6-1 gram of protein per pound of ideal body weight. So let’s consider Edna. She weighs 160 pounds so she should plan to consume anywhere from 96 to 192 grams of complete protein per day.

The lower end (for Edna, that’s 96 grams) of this intake is perfectly adequate for a “maintenance” phase. The higher end (160 grams) is more appropriate for either a muscle building phase or a weight loss phase. Building muscle requires a caloric surplus and adequate protein to aid in rebuilding the micro tears Edna achieves in the gym. Losing body fat requires a caloric deficit and adequate protein to aid in maintaining existing lean muscle and feeling satiated throughout the day. We don’t want Edna to get hangry, do we?

Fat.

Our bodies love fat. They keep tissues throughout our body humming, help regulate hormones, insulate the body from environmental temperature changes, preserve body heat and protect our organs. They are a tricky macronutrient though, solely because each gram of fat is equivalent to 7 calories (as opposed to protein and carbohydrates which are equivalent to 4 calories respectively). It’s also typically hyper-palatable, meaning it’s tasty as hell. Who hasn’t been halfway through a jar of peanut butter before they realized what was happening?

“Low fat” diets became popular in the middle of the 20th century mostly because of junk science and buzz words. Eating fat does not make us fat, but the diet industry would love for you to believe that. Unsaturated fats have even been proven to help lower bad cholesterol and stave off heart disease.

I encourage my clients to first calculate and monitor their protein intake, and then do the same with fat. I recommend this approach particularly with individuals whose goals involve fat loss, as an extra TBSP or two of even high quality oil can throw off your caloric intake if they’re not careful. I also encourage clients to be cognizant of their fat intake because setting the goal too low can have a whole bunch of unsavory physiological ramifications. If your macronutrient calculations are putting you at less than 60 grams of fat per day, it’s time to reevaluate!

Carbohydrates.

Carbohydrates are personally my favorite macronutrient. These include everything from starches, to fruits, to pastries. Delicious, right? They are also by far the most controversial and maligned macronutrient. In the past 40 years America has seen an explosion in the rise of low carb diets promising fast weight loss results. The science will tell you that the amount of carbs you eat has little to no impact on your weight loss efforts if your overall caloric intake is below your TDEE (total daily energy expenditure - we’ll talk about that later. For now, let’s get back to noodles and cookies).

There is a reason why these diets became so popular in the first place. Individuals who have hopped on low carb diets have noticed rapid initial weight loss.

But Al, I thought you just said low carb diets don’t have a substantial impact on weight loss! What gives?

A big role that carbohydrates play in our bodies is regulating hydration. Carbs cling to moisture and keep our bodies brimming with water and electrolytes. When we stop eating adequate carbohydrates, the first thing that happens is a rapid release of water weight. Thus, the number on the scale goes down. Generally these initial rapid results plateau as our bodies become accustomed to a lower carb intake which often leads individuals to grow frustrated and give up, binge, or worst of all, really go to town on restricting their food intake.

An optimally functioning body needs carbohydrates. They are our preferred energy source and work in tandem with protein and fat to promote optimal levels of physical wellness. They also provide fiber, which is absolutely crucial to gut health and longevity. I always encourage my clients to fill out their macronutrient profiles with carbohydrates after calculating their protein and fat ratios. I never recommend eating less than 150 grams of carbs per day. I also have some gripes with the ever-popular keto diet, but that’s a story for another day.

The moral of the story is - EAT THE CARBS. Try to focus on whole sources, like fruits, vegetables, whole grains and legumes but do not fear a piece of pizza or a donut. I’ve heard a bunch of trainers say that a single piece of pizza never made anyone fat, and a single day at the gym never made anyone fit. Demonizing an entire macronutrient or food group is a slippery slope and can frequently sabotage our wellness efforts.

Let’s do the math real fast.

For clients starting out on their wellness journeys, I like to encourage the 30/40/30 (protein/carbohydrate/fat) approach.

• Your first task is to calculate your daily calories using the calculator on the Kinkead Wellness Club nutrition page. Got it? Good.

• Multiply your total calories by .3, .4, & .3 to determine how many calories should be allocated to each macronutrient.

• And lastly, divide your protein calories by 4, your carbohydrate calories by 4 & your fat calories by 7. This will tell you how many grams of each macronutrient you should strive to eat in a day.

Let’s go back to Edna!

Edna wants to lose weight, and has determined that her recommended daily calorie intake is 1,600 per day.

1,600 x .3 = 480 calories of protein
1,600 x .4 = 640 calories of carbohydrates
1,600 x .3 = 480 calories of fats

480 ÷ 4 = 120 grams of protein
640 ÷ 4 = 160 grams of carbohydrates
480 ÷ 7 = 68 grams of fat

See? It’s not too tough once you figure out the basics. There are also so many free apps out there nowadays that can help guide you through macro tracking if you’re new to it. The only thing I caution against with those apps is the calorie recommendations - they are frequently WAY too low. If you can customize your calories and macronutrients in your app, perfect. If you’re just using it to keep a record of your food, also perfect.

Mastering macro tracking seems like an overwhelmingly daunting task, but I promise you it’s not complicated once you get the hang of it and it can swiftly make the biggest impact on your ability to achieve your goals.

And once you’ve done all of that, I have a final recommendation - PLAN YOUR DAY AHEAD OF TIME. Until you get a feel for what your meals will look like, it’s important to be careful with measuring and tracking. You don’t want to get to 3:00PM and find that you have 87 grams of protein left to each and no remaining carbs or fats.

I do not encourage macro tracking forever. It is just a tool and can help you adopt the lifestyle shift necessary to crush your goals. It is a foundation for you to use as you navigate eating better, fitting your favorite foods into your daily life, and building functional strength and wellness.

You’ve got this.