Trainer’s Talk – Macros Simplified

What is a macro (macronutrient)? It’s a fancy term for carbs, protein and fat. How do you count them? How many should you have? Below is a quick and easy guide to calculate macros. We are super fortunate to have tools to help us figure out what calories we need to maintain, gain, lose etc. The Inbody scanner coupled with MyZone are great tools to help you formulate a plan to reach your goals.  If you need help grab a coach and they can assist you.

Counting Carbs – 1g Carbohydrates = 4kCal
Counting Protein – 1g Protein = 4kCal
Counting Fat – 1g Fat = 9KCal

Based on a 2000 calorie diet, your macros calculate in this way:

30% protein (30% of 2000cal= 600cal) (600cal/4 = 150g protein)
40% carbs (40% of 2000= 800cal) (800cal/4 = 200g carbs)
30% fat = (30% of 2000 = 600cal) (600cal/9= 67g fat)

A great way to get a ball park of calories you require is to do a body scan.  Email to get your body scan scheduled. All members have one FREE scan a month.  Once you have your information load it into your Myzone app under body metrics.  This will help your Myzone calculate your heart rate more effectively.

There are a bunch of great apps to help you find the macro content of the food you are eating.  It’s actually super easy and fun.  Plus, it definitely makes you think before putting something in your mouth.  Eat for fuel.
Here are some popular apps:

  • My Macros – I’m going to try this one!
  • My Fitness Pal
  • Fitocracy Macros
  • Nutritionist
  • Lose it – I use this one