![]() ![]() ![]() For body composition goals, like building lean muscle mass, counting macros is more useful.Įven without a specific goal in mind, there are benefits to counting macros. If you want to lose weight, it may be more important to count calories to ensure you're in a calorie deficit. Whether you count macros, count total calories, or both, depends on your goals. The best macronutrient ratio for optimal muscle growth can vary depending on how your body deals with weight gain and gaining muscle. Learn how your body type can affect your body composition goals. You may be interested in watching your macros to try to eat less fat, for instance, to reduce your carb habit, or to stick with a keto or other type of diet for health reasons.įood isn't the only thing that affects muscle gains. Counting Macros for Healthĭon't forget the importance of eating for health and well-being. Counting macros helps ensure they stay fueled. As an example, marathon runners need a diet with a high ratio of carbs for endurance. In fact, athletes were counting macros long before it became trendy. Macro ratios impact athletic performance too. It also helps to choose a ratio of macros that supports weight loss, typically higher protein and lower carb amounts. This tends to feel less limiting and restrictive than counting calories. If you're trying to lose weight, you can count macros by gram instead of calories. Shifting to a higher percentage of protein, up to 35 or 40%, may be beneficial for lean muscle gains. Macro counting is also useful for body recomposition when you're focusing on fat loss while still maintaining your current muscle mass. Macro counting is useful for making sure you not only gain, but don't lose muscle mass you work so hard to put on in the gym. If you're focusing on growing muscle mass or even bulking for bodybuilding, you need to pay attention to protein intake. Protein is essential for building muscle tissue. There are several reasons you might want to start counting macros, but most people do it to achieve a specific goal: Building Muscle and Bulking You may count the total number of grams of each macro or the percentage of your daily calories. Many people don’t get enough dietary protein, and vegetarians and vegans must be especially aware of this macronutrient.Ĭounting macros means keeping track of the amount and ratio of macronutrients in your diet. Proteins are essential for muscle growth but also play a role in many functions in the body. Each gram of protein provides 4 calories of energy. ![]() Protein is mostly found in meats, poultry, eggs, dairy, and fish, and in smaller amounts in legumes, nuts, seeds, and vegetables. A healthy diet limits saturated fat intake and focuses on unsaturated, plant-based fats. The typical western diet is high in fat, especially saturated fats. Fats are in oils, dairy, meat, nuts, and seeds. Carbs are the biggest percentage of calories in most people’s diets.įats are the most energy-dense macronutrient, with 9 calories per gram. One gram of carbohydrates provides 4 calories of energy. They break down into glucose in the body and provide the main source of energy. Macros are the three types of nutrients that you need the most in your diet: carbohydrate, fat, and protein.Ĭarbohydrates are sugars, grains, starches, and fiber. Counting macros doesn't have to be exact down to a single calorie, but if you stay within a reasonable framework, you will see real results. While calorie intake is important to consider when meeting body composition goals, the ratio of the macros in your diet may be even more important.Ī few simple calculations can tell you how much of each to eat each day and the right ratio for muscle building. Macros are your macronutrients-protein, carbs, and fat. ![]()
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