Utilizing macros to help lose Weight concentrates on eating three essential macronutrients: protein, carbohydrates and fats. The body requires all three nutrients to perform the daily tasks that range, including digestion, thinking and. While macro-counting has been utilized in bodybuilding circles for many years, it’s recently been used to aid women in losing Weight.
The idea of counting calories has always been a great starting point for losing Weight since the success of dieting is based on using more calories than you consume. However, some sources of calories can be more effective in losing weight faster than others. For instance, you could reduce calories and lose weight, but if you’re cutting the calories but don’t eat sufficient protein, it’s difficult to build lean muscles and support an increased metabolism. This will, in turn, shed Weight and keep it off.
1. Estimation your Basal Metabolic Rate (BMR)
BMR represents the quantity of power that your body requires to perform its regular functions. It’s the energy your body requires to function, such as digestion and breathing. To determine your BMR, you can use the interactive calculator or consult a registered dietitian nutritionist to get a more precise estimation.
2. Add your BMR to the intensity of your workout.
Calculate your daily intake of calories by using the following formula:
BMR x 1.2 for those who are in a passive state (no exercise)
BMR x 1.3-1.4 when you’re not very active (exercise 3-4 days every week)
BMR 1.5-1.6. 1.5-1.6 for moderately active (exercise 5 days a week)
BMR x 1.7-1.8 when you’re active (exercise at a high intensity for a particular sport for 5-6 hours a week)
BMR x 1.9 If you’re an endurance athlete (train intensely for 10+ hours each week)
3. Calculate your weight loss calorie target.
The calorie intake amount you estimated in step 2 is the amount your body requires to maintain its Weight. If you’re trying to lose weight, you’ll have to consume fewer calories. To lose around 1 kilogram per week, reduce 500 calories daily from the total you estimated in step 2.
4. Calculate your estimated macro intake.
Consider the weight loss calorie goal you set in step 3 and then multiply the result by the number of calories you need to consume from each macro
Multiply by .40 for protein consumption
Multiply by .40 to determine carb intake
Multiply by .20 to get your daily fat intake
For instance, if your weight loss goal is 1200 calories per day, you’ll have to consume the equivalent of 480 calories per day (1200 multiplied by .40). Because there are four calories per gram of protein. That is why you’ll need to strive for around 120 grams of protein a day.
5. Create your weight loss plan.
Make your menus so that you consume the correct amount of macros based on estimations. Resources like Skinny MS Menu Planning can assist you in discovering recipes that will aid the weight reduction process.