![]() *Based off the fact that there are 4 calories per gram of protein and carbs, and around 9-10 calories per gram of fat. 0.5 gram of fat per pound per day – 100 grams total (1,000 calories*).2 grams of carbs per pound per day (as a starting point) – 400 grams total (1,600 calories*).1.5 grams of protein per pound per day – 300 grams total (1,200 calories*).I use the example of a 200-pound individual following the macro guidelines in Dieting 101: In the video, I show you how to set up your diet based off your macros (not just calories) when using the free service. I personally use the premium service on MyFitnessPal, which I pay for, but you can also use the free version of the app and get the same results. It’s so easy, in fact, that for a lot of foods you can just scan a barcode instead of having to enter it manually. In the above video, I walk you through how to use MyFitnessPal to easily track your macros. (I have no affiliation with MyFitnessPal I just really like the app.) Using Your App to Hit Your Goals If you have an iPhone or Android, tracking your macros is as simple as finding a good nutrition app and entering your foods into it. I personally use MyFitnessPal, but feel free to choose any other app you like. But it’s really not that hard, thanks to one simple tool that nearly all of us have at our disposal these days. I know, this may sound a little daunting and overwhelming, especially if you’ve never tracked your food intake before. ![]() Tracking initially will establish your starting point for the diet so you know exactly what macros to increase or decrease right off the bat and then to adjust as you progress in the diet. But you should at least record what you eat every so often, and you should certainly track your macros for a minimum of a few days when entering into a new nutrition plan – like Dieting 101, for example. I’m not saying you have to track your macros meticulously every day of the year. You need to know what you’re putting into your body in terms of not just whole foods, but macronutrients (protein, carbohydrates, and fat). ![]() If you want to get (and stay) lean year in and year out, you can’t just wake up every morning and “wing it” with your diet and hope you hit your goals. Being fit doesn’t happen on accident, especially when it comes to nutrition.
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