{"id":13368,"date":"2019-07-08T17:14:18","date_gmt":"2019-07-08T21:14:18","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13368"},"modified":"2019-07-15T10:08:58","modified_gmt":"2019-07-15T14:08:58","slug":"macros","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/macros\/","title":{"rendered":"Week 1: The Importance Of Macros"},"content":{"rendered":"<p>You\u2019ve definitely heard the word \u2018macros.\u2019 But what are they, why do they matter, and how do you calculate and track them?<\/p>\n<p>First things first\u2014\u2018macro\u2019 is short for \u2018macronutrient.\u2019 I call them the \u2018big three\u2019 because they are the three major players in your diet. The three macronutrients are: protein, carbs, and fat.<\/p>\n<p>Here&#8217;s how many calories are in each:<\/p>\n<ul>\n<li>1 gram of <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=protein\">protein<\/a> = 4 calories<\/li>\n<li>1 gram of carbohydrate = 4 calories<\/li>\n<li>1 gram fat = 9 calories<\/li>\n<\/ul>\n<p>Why do macros matter? Understanding how these nutrients work in your body, calculating how many of each you need, and adjusting your intake of each as necessary can steer your performance and physique.<\/p>\n<p>Quick breakdown: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=protein\">Protein<\/a> is the building block of all muscle, so it\u2019s vital for life\u2014and the same goes for fat. You need various essential fats for ample energy storage and proper brain function. Carbohydrates are also important because they&#8217;re the most easily-available energy source in your body. Carbs are crucial for packing on size and powering tough workouts.<\/p>\n<p>Knowing how much protein, carbs, and fat you should be eating daily helps you understand how important diet is for shaping the body you want and gives you a map to getting there.<\/p>\n<p>Let\u2019s say you have 25 percent body fat but want to drop down to 12 percent. If you have no idea what your macros should be, you\u2019re basically on a road trip without a map. Same goes for if you want to pack on pounds of muscle.<\/p>\n<p>So how do you figure out what your macros should be? First, you\u2019ll calculate the total number of calories you should eat per day.<\/p>\n<h2><strong>It All Starts With Calories<\/strong><\/h2>\n<p>Most of you will multiply your current body weight by 12. This is what I recommend for the average person, who may work a pretty sedentary job but doesn\u2019t have tons of weight to lose. That number is your total daily calories. (If you\u2019re 200 pounds, that\u2019d be 2,400 calories a day.)<\/p>\n<p>If you have more fat you want to lose\u2014say, in the 30 pounds range\u2014multiply your current body weight by 11. (If you\u2019re 200 pounds, that\u2019d be 2,200 calories per day.)<\/p>\n<p>And if you want to be ultra-aggressive about shredding up, multiply your body weight by 10. (If you\u2019re 200 pounds, that\u2019d be 2,000 calories per day.)<\/p>\n<p>Our individual needs depend on our current eating habits, genetics, hormones, age, body type, and activity level, but these examples make for good starting points.<\/p>\n<p>So, if you\u2019re 200 pounds, eating 2,400 calories a day should keep you at your current body weight. Eat fewer calories and you\u2019ll likely lose weight. Eat more and you\u2019ll gain it.<\/p>\n<h2><strong>Let\u2019s Calculate Those Macros<\/strong><\/h2>\n<p>Now we need to breakdown what those 2,400 calories are made up of. 2,400 calories from 50 percent carbs, 20 percent protein, and 30 percent fat won\u2019t leave you with the same physique as 2,400 calories made up of 25 percent carbs, 45 percent protein, and 30 percent fat. (Remember what I said about the differences between carbs and protein?)<\/p>\n<p>Your protein needs depend on your goals and activity level. Most people need somewhere between 0.65 grams and one gram per pound of body weight. So, if you\u2019re looking to get jacked, I recommend getting one gram of protein per pound of body weight per day. (If you&#8217;re 200 pounds, that\u2019s 200 grams\u2014and 800 calories\u2014of protein.)<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">Find a protein supplement that fits your macros.\u00a0<\/a><\/strong><\/p>\n<p>I personally prefer a higher-fat diet, so I like to calculate the macro next. I\u2019ve found that a higher-fat diet keeps me fuller longer and makes my meals more enjoyable. I also tend to stay leaner when eating high-fat instead of high-carb. I typically eat 0.5 grams of fat per pound of body weight. (That\u2019s 100 grams\u2014and 900 calories\u2014of fat per day.) You can go easier on the fat if it\u2019s just not your thing, but I <em>always<\/em> recommend you keep your fat at 25 percent of your daily calories, minimum. (That would be about 67 grams\u2014or about 600 calories\u2014of fat per day.)<\/p>\n<p>From there, carbs will make up whatever calories you have left. So if you\u2019re eating 1,700 calories per day from protein and fat (800 from protein, 900 from fat), you have 700 calories left for carbs. (That\u2019s 175 grams of carbs per day.)<\/p>\n<p>So how do you pull this all off? Food journal apps, like <a href=\"https:\/\/www.myfitnesspal.com\/\">MyFitnessPal,<\/a> can help you keep track of all your food, stay on track with your macros, and chart your progress.<\/p>\n<p>While the example I gave you here is a good place to start, we\u2019re all different, and it might take some experimentation and tweaking of your macros to find your sweet spot. I believe there\u2019s a perfect macro formula out there for all of us\u2014you just have to find it!<\/p>\n<p>Follow these sample macros for two to three weeks, and pay attention to how you move, look, and feel. If you\u2019re happy with your progress, stick with them. If not, try adjusting your fat and carbs. Some people feel great on a lower-carb diet while others prefer to go higher on the carbs.<\/p>\n<p>Remember, building muscle is a marathon, not a sprint, so finding your macro sweet spot and sticking to it is worth the effort.<\/p>\n<h2><strong>About That Whole \u2018IIFYM\u2019 Thing<\/strong><\/h2>\n<p>As \u2018macro\u2019 has become a buzzier and buzzier term in the world of flexible dieting, so has another term, \u2018IIFYM.\u2019 I remember first seeing the term \u2018IIFYM\u2019 years ago\u2014but now it\u2019s everywhere. \u2018IIFYM\u2019 stands for \u2018<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/04\/27\/if-it-fits-your-macros-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">If It Fits Your Macros<\/a>.\u2019 Basically, what that means is: As long as a food you want to eat fits into your daily macro totals, you can chow down. If it doesn\u2019t, it\u2019s off the menu. So, if you can fit a slice of pizza or bowl of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/17\/nice-cream-recipes\/\">ice cream<\/a> into your daily numbers, go for it.<\/p>\n<p>The fact that IIFYM allows for you to enjoy treats now and then is great, but eating candy for all of your carbs is not the way to go. The more high-quality whole foods you can eat to reach those macro goals, the better. These foods also provide micronutrients that play a key role in getting you to your physical goals while maintaining your health. So be smart, and keep moderation in mind, and remember that food powers and heals your body.<\/p>\n<p>I hope this helps you understand macros and their power in your quest for your ultimate physique! Until next time\u2014eat well, train hard, and be nice to people.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve definitely heard the word \u2018macros.\u2019 But what are they, why do they matter, and how do you calculate and track them? First things first\u2014\u2018macro\u2019 is short for \u2018macronutrient.\u2019 I call them the \u2018big three\u2019 because they are the three major players in your diet. The three macronutrients are: protein, carbs, and fat. Here&#8217;s how<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/macros\/\">Read More <span class=\"screen-reader-text\">Week 1: The Importance Of Macros<\/span><\/a><\/p>\n","protected":false},"author":134,"featured_media":13775,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[311],"tags":[],"class_list":["post-13368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bulk-up"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 1: The Importance Of Macros | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"You\u2019ve definitely heard the word \u2018macros.\u2019 But what are they, why do they matter, and how do you calculate and track them? 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