Where to start to figure out, What should my macros be?, by counting the right amount of protein, carbs and fat for you.

Do you need help calculating what should my macros be for you? Figuring out the right number of macros can be difficult because it can be a very personal number based on your goals. With all of the different health trends going on, it can be hard to keep up. From Keto to Whole 30, to just tracking macros, how do you know which one is right for you? Today we are going to break down how to track macros so you can decide if that is right for your lifestyle and your goals.

Three implements go into tracking macros. It tracks your protein, carbohydrates, and fat intake depending on what type of goals you have will depend on which numbers you need to stick to. Someone who prefers a Keto type diet will have a higher fat content in their food, whereas someone who does a lot of weight training is going to want to stick to more protein and carbs. Use this guide for the first step on what to calculate, what to eat more of and where to find help to start your macros journey.

 

Click here to download your free daily macros food journal ​

 

 

SOLUTION ONE

Proteins: The basic rule of thumb

SOLUTION TWO

Carbohydrates: They are not the enemy

SOLUTION THREE

Fat: The number could be higher than you think.

SOLUTION ONE

Proteins: The basic rule of thumb

what should my macros be protein

The difficult part of this process is trying to figure out which numbers you need. There is a very simple rule of thumb for your protein. For example, if you want to weigh 150 pounds, you want to try and get 150 grams of protein every day—one gram per pound. No matter what kind of lifestyle or fitness goals you have, high protein content is always going to be a safe option, as protein is the hardest source for your body to turn into fat.

If you are under the impression that a steak is the only way to get protein, then rewire your brain. Here are some high protein foods that might not be on your radar.

Peas – 7 grams/cup
Soy Beans – 20 grams/cup
Milk – 9.5 grams/cup
Greek Yogurt – 15 grams/cup
Chai Seeds – 6 grams/two tablespoons
Chickpeas – 11 grams/cup

SOLUTION TWO

Carbohydrates: They are not the enemy

The next one to track is carbohydrates. This one can be difficult for many people because the common misconception is that carbs are bad! That is false. Anything is bad if you eat too much of it. Your body gets its energy from carbs, so it needs them to survive. If you are eating a 2,000 a day calorie diet, having 45-65% of that consist of carbohydrates is reasonable.

One reason people assume carbs are bad is because they automatically think of pasta and bread. However, complex carbs such as nutrient-rich veggies are also high in carbs and much more beneficial for your body.A spinach salad for lunch, for example, is full of carbs and also full of the vitamins and nutrients your body needs to work at its best.

The best way to figure out how many carbs you need in your diet every day is to start tracking everything you eat in a food diary. Do this for several days or a week and see what kind of content you are eating. Then try to stick from anywhere between 100 to 300 grams of carbs per day. More than that is almost always going to be too much unless you are trying to build large muscle mass.

What should my macros be carbs
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A simple rule for carbs to start your tracking is to reduce or eliminate simple carbohydrates; for example, sweets, desserts, sugars, packaged foods.

Carbs you can eat while tracking macros are whole grains, beans, fiber-rich fruits (apples, berries, bananas), and whole grains.

SOLUTION THREE

Fat: The number could be higher than you think.

What should my macros be follow social media

Fat can be a tricky one to figure out. The same rule of thumb applies to the food diary. Once you have established how much food you need to be eating per day and where your protein and carbs need to be, you can determine how much fat you should be eating. Unless you are eating a high-fat diet, such as Keto, you want your daily fat content to be between 20 – 35% of your daily caloric intake. For example, if you eat 2,000 calories per day and are a pretty active person, it is perfectly okay for your daily fat to be between 44 and 77 grams of fat per day.

While many different rules can apply to learning how to track macros, these are just a few of the more simple ones to get you started. It can take months to learn which numbers fit best with your goals and lifestyle, and most of those numbers can be established by trial and error. Remember though, anything worthwhile takes time. You can also use Pinterest, work with a trainer, or join a Facebook group to get quick tips on recipes and calculations. You can also follow someone with your body type and goals on social media. If you are a large male looking to build muscle, you will not follow a lean female that would have very different numbers.

Some people to follow:
Kaylas.MacroFood.Life – Instagram
MacroDiet – Instagram
Macro Friendly Recipes – Facebook
Macros Inc. – Facebook 
MacroFit Meal Prep – Facebook
Macros Diet – Pinterest

Click here to download your free daily macros food journal ​

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This post may contain affiliate links that will result in a commission if item is purchased.

Opinions and advice are that of our contributors. Seek professional advice before making decisions.

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