Counting Macros
In this week’s Precision Blog, I shared that I’m repeating a process I committed to two years ago. I’ve decided to count my macros for the rest of the year. In other words: I’m planning everything I’ll eat ahead of time and I’m weighing and measuring all my food before I cook it and eat it. I have a framework I’m using and because I know how to control my variables, I chose to set my goal to reduce my body fat to 10% or lower and maintain that new body fat percentage throughout the toughest nutritional part of the year – football season.
Do I plan to deprive myself from enjoying my favorite foods? – No.
Do I plan to ask my wife to cook everything for me? – No. I used the oven by myself to warm up a macro-friendly frozen pizza tonight.
Do I plan to track everything I eat to the best of my ability? – Yes.
So how do I count my macros?
Step 1 - I Had To Set My Goal
I had to first determine what I was looking to do.
Do I want to lose weight and then maintain my new bodyweight?
Do I want to gain weight and then maintain my new bodyweight?
Do I want to reduce body fat percent and maintain my new body fat percent?
Do I want to maintain my current body weight and be happy to fit into the same clothes next year?
Setting my goal was step 1.
Step 2 - Find Out How Many Calories Per Day My Body Needs
There are a variety of ways to calculate your body’s daily caloric needs and no lack of suggestions on Google. You want to make sure you consult with a nutrition coach or a registered dietician prior to trying this part out on your own.
I chose to get my numbers from our Nutrition Coach at Precision Training, Ashlyn Worcester.
To maintain my bodyweight, I should consume 2,880 calories per day. Knowing that number is how I determine my daily target. To create a 15% percent deficit each day in order to achieve my personal goals, I should consume about 2,448 calories per day.
In order to achieve my goal of staying under 10% body fat through the holidays and football season, I still need more information.
Step 3 - Find Out and Stick To Your Numbers
Starting with my daily calorie needs to create a 15% deficit each day (= 2,448 calories per day) our Nutrition Coach at Precision Training determined my personal daily macronutrient intake.
Wade’s Daily Macronutrient Intake
Daily Grams of Protein = 214g (856 calories)
Daily Grams of Carbohydrates = 229g (916 calories)
Daily Grams of Fat = 76g (684 calories)
Wade’s Macros in Total Calories = 2,456 (only an 8-calorie difference from my daily intake goal)
Step 4 - Plan Your Food Ahead of Time
This step involves looking ahead to be efficient and ready when it's time to prepare your meal(s). Seek to answer at least one day prior: what am I going to eat for each meal tomorrow?
I use the app called My Fitness Pal to log each food item I plan to eat and I can view each food item’s macronutrient profile. The app does all the tracking and all I have to do is think ahead and plan my food so that I consume enough without going over my daily limit.
Step 5 - Reference Your Plan Before Preparing Your Meals
Getting to this point feels really good. The work of planning ahead pays off here.
When I set out to do this, the first question I had to ask myself was: How much time am I willing to invest to plan, prepare, & consume each meal? My comfort level in the kitchen and the amount of time I want to spend preparing each meal are the two main variables I had to consider. Most people are in a position where they would much rather spend their money than their time.
For most of us today, we operate at a pace that makes it laughable to even consider attempting to cook one meal per week at home, let alone: weigh and measure everything you eat everyday. My life does not revolve around how I look or what I eat. I’m trying to break the cycle of how my life has been going, and pursuing these goals, believe it or not, is part of that process.
Step 6 - Know Your Reason Why
It's very clear in my head what I’m looking to achieve by counting my macros this year. Why I’m pursuing this goal compels me to push past the things that intimidate me about this process.
Whether you’re currently confident in the kitchen, or you’d rather wait an extra 10 minutes in line if it means you don’t have to cook your own meal, every person should know how much food their body needs on a daily basis in order to function optimally. Calories are our energy. You should know how much energy you need each day. Two years ago, when I was looking at my daily intake needs, I realized I could eat what I enjoy if I controlled the amount I consumed. That is the secret to having your cake and eating it too.
As promised, here’s some photos of the foods from 2018, that I’m looking forward to eating this football and holiday season again. Not all of them will be within my macros, but by habitually weighing and measuring what I’m eating, I’ll miss my target for that week by far less than if I were just eating till I felt full and not tracking it at all.
I’m a pretty lucky guy that my wife will help me stay on track, eat what I love, and share the delicious food as a family.
