Keeping count of macronutrients can seem intimidating, but simple in practice. The first step is to adopt a ratio of macros. Experts suggest dividing them into 35% or 40% protein, 50% or 40% carbs, and 15% or 20% fats. The second step is to set a kilojoule intake, determining how many kilojoules are needed to maintain or lose weight depending on goal. Step three is to calculate grams of macros, where 1 gram carbs or protein is about 16kJ, 1 gram fat is about 37kJ. The final step is to divide macros into meals over a day.
- Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios: »Protein: 35% or 40% »Carbs: 50% or 40% »Fats: 15% or 20%
- Calculate Grams »Carbs: 1 gram = roughly 16 kJ (4 calories) »Protein: 1 gram = roughly 16 kJ (4 calories) »Fats: 1 gram = roughly 37 kJ (9 calories)
- Work out roughly how you want to divvy your macros into meals over a day.
“I encourage people to eat protein at every meal, based on their body weight, and to have their healthy fats in later meals to assist the absorption and conversion of the nutrients.”