On the one hand, I loved them because, well, fat and carbs. These phases ended up being surprisingly fraught for me. Photo: Stocksy/Jovo Jovanovic The recovery phasesĪfter each cut phase, I'd start a recovery phase, which lasted around two months and involved me gradually upping my fat and carbs. But the good news is, I never really felt hungry. Getting nearly half of my calories from protein meant eating a lot of chicken and fish. The first few weeks were a serious adjustment, largely because I wasn't used to eating so much food. (Macronutrient goals: how many grams of Carbs, Fat, and Protein I should eat in a day. I measured everything out with a food scale, and tracked all of my macros in a food journal on my phone. I shared my goals with her and she gave me a custom set of macros. I got 45 percent of my calories from protein, 30 percent from fat, and 25 percent from carbs. My macro counting journey was divided into "cut phases" and "recovery phases." Cut phases each lasted three months and involved eating at a calorie deficit. Walrath thinks the people who tend to click with macro counting enjoy the "game" of getting the numbers just so every day, whereas people who find that frustrating tend to get annoyed and give up. I recently purchased Lauren Gleisberg’s Macro Book, which gives a quick and easy overview of the calculations as well as how Lauren and her husband use this method to maintain results over time.
#Macro counting results how to#
I've tried everything from vegan to Paleo and so far, nothing's stuck. You simply have to try different macro ratios, test them for at least 4 weeks to give your body enough time to have a solid reaction, and then adjust the ratio. You can find tons of information online about how to calculate your macros and follow macro counting via the free MyFitnessPal App. Photo: Stocksy/Artem Zhushman Who's it right for?Ĭhoosing the right eating plan is a lot like dating: You need to find one that works with your personality, and sometimes that takes a lot of swiping right. When you're counting calories, you're not necessarily finding a balance of all the macronutrients your body needs-and that is what enthusiasts like Walrath believes sets this approach apart. So when you count your macros, you are controlling your calories, too."īut the same isn't true in reverse. "Protein and carbs have 4 calories per gram, and fat has 9 calories per gram. The strategy, also referred to as 'if it fits your macros' or IIFYM, involves monitoring your intake of macronutrients or the proteins, carbohydrates and fats that provide energy often. Common Questions & Answers What is the formula for counting macros First, figure out how many calories you’re aiming for in a day, then figure out your macro goals.
"Each macronutrient has a specific amount of calories per gram," Walrath explains. Managing your nutrition with macro counting, when implemented with performance results in mind, can be an incredibly effective tool for marathon training. In some ways, macro counting is similar to old-school calorie counting.
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