These are just a few examples, but you can customize your macros to create your own personalized plan. Table showing the macro breakdown for various fitness goals Goal Some common ways to break down your macros include: Whatever your health aims are, the IIFYM diet is an option for monitoring your calorie intake and ensuring you are consuming not just the right amount of overall calories, but that these calories are coming from the right sources. When it comes to weight loss, everybody is different and the most important thing to do is find the diet that is best for you. Use our keto calculator to find the optimal macro breakdowns for the keto diet. However, these diets are not right for everybody and it is best to discuss with your dietitian or physician before starting this diet. While there has been conflicting evidence, a recent meta-analysis from the journal Reviews in Endocrine and Metabolic Disorders found that these diets were associated with weight loss along with reductions in waist circumference, body mass index, blood pressure, and cholesterol. These diets are low in carbohydrate, moderate in protein, and high in fat. Recently, ketogenic diets, or very low carbohydrate diets, have gained a lot of attention and are often used by individuals looking to lose weight. There are several ways to go about losing weight. On the other hand, if strength gains are your aim, research has shown that following a high protein diet in combination with a weight training program can improve body composition and increase lean muscle mass. Therefore this macronutrient needs to be readily available as a fuel source. For example, a bodybuilder will require a higher protein intake, while a marathon runner will more likely want to follow a diet higher in carbohydrates.įor athletes competing in endurance events, carbohydrates are the predominant fuel for the working muscles. Your health and fitness goals will be a guiding factor in determining what percentage of each macro your diet should consist of. Once you calculate your desired calorie intake, you need to break this down into a proportion of each macronutrient. To lose weight, you need to create a calorie deficit, and to gain muscle, you will need to increase your calorie intake. Since your TDEE is your daily energy expenditure, if you consume this amount of calories you should maintain your current weight. Using your TDEE, you can determine how many calories you should eat each day to either maintain your current weight, lose weight, or gain muscle. You can quickly calculate these using a TDEE and BMR calculator that takes into account your age, gender, height, and weight. This is based on your total daily energy expenditure (TDEE), which you can calculate by multiplying your basal metabolic rate by your level of activity. The first step is to determine how much energy your body uses every day.
This is often referred to as counting macros, or the diet “If It Fits Your Macros” (IIFYM). Protein is the building block for muscle growth and maintenance, while fat is a vital component of cell membranes and also aids in the absorption of fat-soluble vitamins A, D, E, and K.ĭeciding what proportion of your food should come from each macronutrient group depends on your fitness goals and health needs. All supply energy (AKA calories), however carbohydrates are the main energy source for exercise and activities. A percentage of your calories comes from each of these three nutrient groups, and each macronutrient plays a specific role in your body’s functions.
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