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Macronutrients, also called macros, are nutrients your body needs in large quantities. These nutrients can include fats, carbohydrates and protein. These are the three categories that give your body energy and help maintain your body’s systems and structures. Counting your macros can help you lose stubborn fat, maintain lean muscle mass and keep your body satisfied. The best part about macros is that it’s not a one-size-fits-all kind of plan because you can eat real food without depriving yourself of things you want to eat. So, how do you count macros? 1. Calculate your calorie needs. Determine your resting energy expenditure (REE) and non-resting energy expenditure (NREE). When you add these two numbers together, you will get the total number of calories you burn in one day. This is known as your total daily energy expenditure (TDEE). To find how many calories you might need, use the online calculator on IIFYM.com/BMR- Calculator. This website will also help you create a fitness plan that meets your needs. 2. Find a macro ratio. This step is different for everyone because we all have different goals, body types, dietary preferences and needs. You can research what ratio will work best for you, your goals and your daily routine. The Exercise and the Institute of Medicine recommend the following. a. Carbs: 45%–65% of total calories b. Fats: 20%–35% of total calories c. Proteins: 10%–35% of total calories 3. Track your macro intake. This simply means logging the foods you eat either in a journal or on an app. Tracking your macros can be confusing at first, so it may be best to use an app that will do all the calculations for you. Some of the most user-friendly apps are MyFitnessPal, Lose It!, or My Macros ±. You may not get your macros correct your first time, and that’s okay! Like anything else, this will take trial and error. But once you find your needed calorie intake, a ratio that works for you, and your preferred way to track macros, you will be on the right track to accomplishing your goals. WHAT ARE MACROS? WHY ARE THEY IMPORTANT?
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