![]() All you need to do is look up the specific foods that you currently eat/plan on eating and start from there. Initially this will seem tedious, but planning will make staying within your macros much easier. When it comes to figuring out what to eat and how to eat it, try to start with your main meals first. But with a little legwork on the front end we should be able to minimize those inaccuracies and improve our consistency every day.” “REMEMBER: Perfection is not possible because inaccuracies in counting are unavoidable. Doing this it will make it easier to adjust your macros throughout the rest of the day to make your meal from a restaurant fit. By taking looking at the menu ahead of time you can start planning your macros early. Most restaurants have all their nutrition info on their website. Tracking your macros while eating out can be difficult, but it’s not impossible. Plus, by having something at home ready to eat makes it far less likely that you’ll stop and grab something on the way home from work. You can completely portion out meals or just can make a large pan of chicken so you have some protein readily available. This helps you to eat more consistently and can help you to avoid choosing “macro bombs” when in a time crunch. From there you can make adjustments and add or remove macros as needed. By logging them ahead of time, you have a good idea of where your macros sit. Any macros you have left over can be used for snacks or saved in case you’re still hungry later in the day. Use a food tracking app and start with your main meals, whether you eat 3 meals a day, or 5 meals a day. Look for minimally processed foods high in fiber and rich in nutrients. ![]() It’s wise to avoid foods you know you tend to overeat. Set yourself up for success by stocking your fridge on macro friendly foods. It will take some planning and preparation to be successful. Winging it usually does not work when it comes to counting macros. Note you can try mix and match if you’d like, but the math is much simpler to just pick one or the other. So you would have to track either 36 g of carbs OR 16 g of fat. Here is an example going off of a standard American beer with 145 calories per 12 oz serving. The formula you will use will depend on your trade-in choice of carbs or fat. Tracking alcohol is the only time you will ignore the macros on the label and look only at the calories. To do this, you’ll need to do some basic math first. You will NEVER trade in your protein macros for alcohol. You will have to make a choice to sacrifice some of your daily carbs, or daily fat. You will never get an alcohol goal from your coach but because alcohol contains calories, you still need to track it. This is a tricky one since alcohol is kind of like the “4 th macro”. If you forget, here’s a trick to estimate your meat weight. To get a more accurate count, you should weigh your meat before cooking it. So, 4 ounces of cooked meat could have easily been 6 ounces of raw meat. Water is removed when cooking meat, which shrinks the size and weight. If you search MyFitnessPal for “ boneless, skinless chicken breast” and you find the nutrition for 4 ounces, just remember that’s the raw weight. When calculating your macros for meat, know that the serving size is RAW weight unless it specifically says “cooked”. This is another food that may or may not have a nutrition label. If you are using an app like MyFitnessPal you can search their database too. No worries! Most unprocessed foods like fresh fruits and vegetables don’t come with a label but you can easily find the nutrition facts with a quick Google search. Counting Macros 101īUT MY FOOD DOESN’T HAVE A NUTRITION LABEL? The main areas to focus on are the serving size and the 3 macros (Carbohydrates, Protein & Fat). If you’ve never counted macros before, here’s a visual on how to read a nutrition label. These are loaded with information, most of it you can ignore. We could write a book on how to do this but for now, we’ll keep it simple. In this section, we will cover the very basics of counting macros. ![]() < Return to GPS Nutrition Coaching Home HOW TO COUNT MACROS 101īefore we start, if you aren’t familiar with macronutrients check out our What’s a Macro? page first.
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