Macro Diet 101: How to Count Macros for Weight Loss

Count Macros for Weight Loss

People of all ages love to look adorable, and this is possible when they have bodies in shape. No one wants to become a laughing stock of others because of their overweight. Indeed, obesity is one of the significant issues that affect the confidence level of people badly. Students, ladies, and even men suffer from the bullying of others due to their excessive weight. Besides this, they want to look stunning and amazing for themselves too. The feel of looking appealing is splendid and strengthens your personality amazingly. But reducing weight does not mean to skip the meals. It merely means to balance the lifestyle through nutritious eating and regular exercise.

What are Macronutrients?

Macronutrients are the primary energy source and comprise of fats, protein and carbohydrates. The balanced ratio of these is necessary to keep you healthy and energetic. Skipping one or declining it below the recommended dietary needs invite several other health issues. The best way to deal with your obesity is to calculate what ratio or percentage of these macros you need to consume on a routine basis. It is essential to consume healthily rather than calculating the calories. Intake of a nutrient-rich diet ensures improved immunity and strengthens the body systems such as digestive system. Some of the foods contain more value of carbs, while others have more protein content. Likewise, the fat material also varies from one meal to meal. All these macronutrients have their specific roles and functions in the body, and hence it is loaded with several nutritional benefits. Each of these macronutrients has different values of calorie in it, which is given as:

  • fat contains 9 calories in each gram
  • Carbohydrates comprise of 4 calories in every gram
  • Protein contains 4 calories in every gram

No diet plan deprives of these macros and contains all of these but in different ratios. For instance, the KETO diet plan. It is a popular diet plan which contains less carb and more fats.

What is Macros Calculator?

Macros requirement for each individual varies as per their body needs. Macros calculator is a free online tool which intends to provide you with the calculation of required macros as per your body height, IBM, gender, and age. Let the macros calculator be a part of your weight loss mission. The user-friendly interface of macro calculator by calculator-online makes it easy for us. It assists you amazingly when you wish to lose fat, gain muscle, accelerate weight loss or maintain weight. The primary purpose of this free online tool is to depict the calorie intake for each day. Dividing the calorie with macronutrients provide details about the content of carbs, fat and protein in terms of grams for each day. The question is how to calculate macros? Steps are easy and mentioned below:

  • Open the macronutrient calculator
  • Enter your age into the calculator in years
  • Choose your gender from the menu.
  • You can enter height either in cm or ft/inches.
  • Enter your body weight in calculator in kg or lbs
  • Make a selection of goal regarding weight.
  • Choose the activity level from the mention options of the drop-down menu.
  • Select the number of days for exercise in a week
  • From the drop-down menu, choose the formula for calculation of macros such as Katch-McArdle, Mifflin St Jeor, or Revised Harris-Benedict equation.
  • After making all selections, click on the button of Calculate.

Significance of Macro Calculator Parameter:

Macros calculator not only provide you calculation for the fat, protein and carbohydrate but also let you track it as well. Weight loss depends on various factors such as fitness level, metabolism etc. Track your daily intake of macros and your closeness to your goals from the calculator. Following the above steps will provide you with a number of grams for fats, protein and carbs that your body must consume for each day. Exceeding from it would take you away from your goal.  You can set different types of goals from the menu such as lose weight, lose 10%, maintain, gain etc. Selection of activity level is as per the stamina and needs of individual such as sedentary, moderate, light or extreme.

It is necessary to add on all the parameters (age, weight, height, physical activity, etc.) in the calculator as they have a significant impact on macros calculation. For instance, the calorie requirement for females is less than males. As age advances, the demand for calorie intake decrease as their level of physical activity switches towards a sedentary lifestyle which needs just maintenance in older age. Taking more calories would lead to weight gain health issues.