If you are familiar with what your weekly goal is, you should skip this article, read the “Adjusting your nutrition goals” article in the Calories & Macros Goals section.
Based on your height, weight and sex, we will give you estimate how much calories you should eat to achieve your goal, eiather if it is weight los, maintaining weight or to gain weight.
Tracking your calories is a big first step towards weight loss. If you are doing this now, congratulations, you are on the right path for success. Want to get even better results? Try tracking your macros! By macros, we are talking about protein, carbohydrates, and fat.
Why does this make such a big difference?
Well, here is an extreme but simple example. Let’s say your goal is 2,000 calories per day and you finish the day consuming 1,500 calories. Fantastic right!? Wrong! As it turns out, the only thing you ate throughout the day was a half a loaf of bread, whereby almost all of your calories came from carbohydrates. You will have completely missed out on many micro nutrients that come with healthy sources of proteins and fats. In addition, the lack of protein consumption will likely slow down your metabolism, which could lead to weight gain, despite the reduction in calories.
The recommended ranges of macronutrient consumption are as follows:
Carbohydrates: 45 – 65%
Protein: 10 – 35%
Fat: 20 – 35%
The act of tracking your macros will give you a mechanism to gravitate your overall calorie intake towards these levels, which in turn will increase the variety of foods that you consume. The increase in the variety of foods that you consume will increase the number of micro nutrients that you receive in your diet, which has a tendency to vastly improve your overall health and your ability to lose weight.
As previously mentioned, increasing your protein intake will have the effect of increasing your metabolism. By tracking your macros, you will have the ability to increase your protein intake while keeping it at safe levels, and thus boost your metabolism in a healthy way.
For those of you who wish to build muscle, consuming optimal levels of protein will assist with this goal as well, since muscle is essentially made of protein (when excluding water).
These are just a few benefits of tracking your macronutrients, and reasons that tracking them can bring your body to the next level when compared to tracking your calories alone.
Boasting one of the largest food databases in the world, the SpartanApps nutrition tracker automatically calculates your macros when logging your meals.
Take baby steps! It’s better to lose less weight weekly but to create the habit, than to lose more weight but to stop with it, than to return to the old weight.
Remember, consistency is key!