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All things ‘Macros’

What is a Macro?

By Alex Jellard, Personal Trainer at Frenchs Forest

Well “macro” is short for macronutrient. They are the three main categories of nutrients you consume the most, and provide the majority of your energy each day. These are your Protein, Carbohydrates and Fats. When it comes to counting these macros, you are measuring each category in grams to better understand your consumption.

Macros are the next level of breaking down calories, so yes, calories DO still matter, as weight loss only occurs when you burn more calories than you consume. Understanding and counting your Macros will better help you understand where those calories come from. It allows you to utilise those Macronutrients better, so that you may fuel your body in the most effective way possible based on your goals.

To breakdown each macronutrient into calories:

  • 1 gram of protein = 4 calories
  • 1 gram of carbohydrate = 4 calories
  • 1 gram of fat = 9 calories

For example, if you were to consume 100 grams of protein, that would amount to 400 calories, whereas if you were to consume 100 grams of fats, you would be consuming 900 calories. So, understanding and utilising your macros effectively will allow for better calorie consumption.

How many Macros should I eat?

  • There is no standard amount of macros as it is different for each individual, and it is dependent on your height, weight, age, body type and your personal goals.
  • Determining your set of macros can be as simple as an online macro calculator as there are a plethora of websites out there offering free macro calculations based on some basic personal information. As much as this is a good starting point for the average Joe, it doesn’t always mean it’s the most effective breakdown of macros for you.
  • At Vision, we calculate your individualised macros based on your lean mass total & fat mass total (measured on a Bioscan), your body type, daily activity level and finally the goal you set to achieve in your 9 weeks.

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