Macronutrients: How to Track Them
Individuals who are serious about reaching their fitness and physique goals understand the value of tracking macronutrients or “macros.” While counting macros isn’t a requirement for pro cheerleaders, dancers, and former members — it’s a popular strategy for losing body fat and gaining muscle mass. In other words, improving one’s body composition.
This article explains what macronutrients are, why you need them, and how to track them if you’re just starting out.
What Are Macronutrients?
Macronutrients in food are carbohydrates, fats, and protein. They play these important roles:
- Carbohydrates: They’re generally considered your body’s primary source of fuel. Grains, tropical fruits, bread, pasta, and a lot of processed foods are popular sources of carbs. While carbs provide fuel, note that some people are sensitive to carbs and therefore choose to follow a low-carbohydrate diet. In this case, they can get their energy from fat and protein — and with that, they need to increase their intake of both macros to ensure their energy needs. (Note: Carbs have 4 calories per gram.)
- Protein: People who exercise more, lift weights, are recovering from an injury or sickness, and are older in age need more protein. As a general recommendation, you should aim to consume about 1 gram of protein per pound of body weight (or your target body weight). So, if you weigh 150 pounds, you’ll also need 150 grams of protein each day. Protein is essential for muscle preservation and growth, recovery, and weight loss maintenance. Foods that are high in protein include meat, seafood, poultry, eggs, nuts, and soybeans. (Note: Protein has 4 calories per gram.)
- Fats: Fats serve as your energy source in a low-carb diet and they also help you absorb fat-soluble vitamins such as vitamins A, D, E, and K. Another essential role of fats is that they allow for the production of your hormones (like estrogen and progesterone). Eating too little fat in your diet will result in weakness, vitamin deficiencies, and hormonal issues. One important family of fats are omega-3 fats found in fatty fish, walnuts, and chia seeds. Making sure that you get enough omega-3 fats ensures optimal health. (Note: Fat has 9 calories per gram.)
How to Track Macronutrients
The first thing you need to do to track your macros is to know your calorie needs for the day. Next, decide on your macronutrient breakdown. (A typical breakdown would be 45-65% carbohydrates, 10-25% protein, and 20-35% fats.)
Multiply each macro percentage by your calorie needs, then divide the answer by the number of calories per gram for each macro.
For example: 45% carbs, 25% protein and 25% fat
- Carbohydrates: 0.45 * 2,000 = 900 / 4 = 225 grams of carbs
- Protein: 0.25 * 2,000 = 500 / 4 = 125 grams of protein
- Fat: 0.25 * 2,000 = 500 / 9 = 56 grams of fat
There you have it. The bottom line is that if tracking your macros is extremely helpful for supporting your goals while on an active lifestyle, then do it. After all, having an awareness of your daily macro needs may keep you motivated to make better food choices and care for your body. We hope this article helps!
Read more nutrition-related articles here:
- Eating for Performance: Nutrition Tips for Dancers
- Pro Cheer Nutrition: Tips to Make Healthy Choices When Eating Out
- Why Is Protein Important In Your Pro Cheer Diet?
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