Demystifying Macro Counting
Have you ever thought about counting macros, or plan on starting in 2021? Read this today.
If you've never thought about it and are in general triggered by diet culture, skip this. Your mental health is more important. Please note that I completely understand how detrimental diet culture is to society - In fact, I loathe it. I am in no way trying to further it’s agenda.
One of the reasons that I loathe diet culture is because it revolves so heavily on seemingly exclusive information. Nonetheless, twelve weeks ago I decided to try the one thing that seemed the most out of reach - i.e., the most intimidating diet/lifestyle in FitFam culture - I tried counting macros.
I am no expert! That said, in the past 16 years I’ve done Paleo, Whole 30, Prolon Mimic-Fasting, Intermittent Fasting, and for the past five years I’ve avoided carbohydrates in general. Each of these worked to varying degrees and for different reasons. Now, as a mom of two toddler-boys, my commitment to dieting and exercise has gone through an ebb and flow if you will. One day I would be convinced that my body just looked differently post-pregnancies, and the next day I would become so frustrated I would try and revisit old diets, with little to no success. One thing was certain, I needed to try something new.
In the past twelve weeks I counted macros. If you can relate to my experience at all, a mom frustrated with the scale and in need of an overall kick-start, you’ll appreciate my journey below. Included in this article are the steps I took to achieve my weight loss goal. I’ve included a PROS and CONS list, and a quick guide towards the bottom.
First things first,
I found a macro-coach named Dennis Spadaro, through a friend, and he calculated what I should be eating based on several factors. Here is a simple calculation I found on Healthline.com. I used a coach because I’m terrible at math, and I wasn’t sure how to add exercise into my equation. Try it on your own if you’re math savvy:
Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
After you solve this you should have, a macronutrient goal that looks like this: an x amount of carbohydrates, x amount of fats, and x amount of proteins, totaling a certain amount of calories for the day. Plug these numbers into MyFitnessPal.com and use the macro-breakdown to track and count.
These are the questions that Spadaro asked me when we started that made all of the difference between having a coach and not: