Counting Macros
By Ted KallmyerUpdated November 15, 2023
Macros are short for “macronutrients.”
Macros in your diet are the three main food groups your body needs to survive: carbohydrates, proteins, and fats.
When trying to reduce weight, consuming a well-balanced diet that includes all of the macronutrients is important.
Are macros or calories more important for weight loss?
Calorie intake is more crucial for weight loss than macronutrients.
All diets produce weight loss by creating a calorie deficit.
Some people believe restricted foods are unhealthy or cause fat growth, although nutritional research has debunked this many times.
Flexible dieting strategies (eating all the foods you like) within limits are as effective as restricting entire food groups.
It’s not about food but daily calorie intake.
Do macros matter for weight loss?
Macros aid in weight loss by helping manage hunger and keeping you fuller for longer .
The optimal macro balance also offers enough energy for workouts, which boosts metabolism and muscle mass.
Regarding fat loss, it makes no difference if you eat 35% or 40% of your calories as carbs, for example.
Macros versus low calories (calorie restriction)
Traditional low-calorie diets are about fixed levels of daily calories (such as 1200). Research shows these diets don’t work in the long term.
A macro-based approach is highly individualized, and most people find this leaves them feeling less hungry.
| Macros-based approach | Low-Calorie Diets | |
|---|---|---|
| Fast weight loss | ✓ | |
| Slow, steady, long-term weight loss | ✓ | |
| Restrictive | ✓ | |
| Personalized based on your stats. | ✓ | |
| Addresses body composition goals. | ✓ | |
| Involves tracking what you eat. | ✓ | ✓ |
| Exercise is required. | ||
| Considers macro amounts. | ✓ | |
| Weight loss is prone to stall. | ✓ | |
| Promotes metabolic slowdown. | ✓ | |
| Produces feelings of starvation. | ✓ | |
| Allows for treats and indulgences. | ✓ | |
| Easy to incorporate long-term. | ✓ | |
| Prone to produce yoyo dieting. | ✓ | |
| Promotes a healthy relationship with food. | ✓ | |
| Advocates ‘bad’ or forbidden food avoidance. | ✓ | |
| Easier to do while eating out. | ✓ |
What is the best macro ratio to lose weight?
There is no “magic” ratio but a healthy range of ratios.
Carbohydrates – 35-45%
- The body gets most of its energy from carbohydrates. They are easy to digest and are used well by all the cells in your body.
- Your body can also turn fat and protein into energy, but not as efficiently.
Protein – 30-35%
- Proteins are the body’s building materials, so you need a regular supply to replace worn-out tissues and grow muscle.
- The body uses amino acids from protein to make new proteins.
- Your body and exercise level determine your protein needs.
- Animal and refined plant proteins are expensive, so using them for energy is not the best choice.
Fats – 25-35%
- Fats are necessary for a healthy body, not merely for energy storage.
- Your hormones, brain, and nerve tissue all contain fat.
- The human body wasn’t meant for a high-fat diet. A diet that doesn’t balance triglycerides and omega-fatty acids can lead to heart disease.
- If you need fat for energy, use your fat reserves instead of dietary fat.
Your macros can be personalized.
- You might have poor fat digestion and require lower fat amounts.
- You may have starch sensitivities, and so feel better with lower carbs.
Is the 40/40/20 macro diet good for weight loss?
The 40/40/20 diet is 40% protein, 40% carbohydrate, and 20% fat.
It’s claimed that this ratio is “better.” There is no evidence to support this claim. A range of macro ratios is acceptable for most people.
Complete list of macros in the diet
- Carbs (for energy)
- Protein (for building)
- Fat (for a healthy mind and hormones).
- Alcohol
Considered a macronutrient, alcohol is converted to energy (7 calories per gram) just like the other macros. If you’re watching your macros, alcohol can mess with your daily targets. - Fiber
A type of carbohydrate, 60%-70% of dietary fiber is indigestible. Fiber is part of a healthy digestive system but is not normally counted as a macro.
Female macros for weight loss
There are no specific differences in the ideal macro ratio for women.
Macros are calculated according to your total daily energy expenditure. When calculating your calories for weight loss, biological sex is already considered.
What about macros for women over 40 or 50?
As women get older, their metabolism slows down.
Research shows the decline begins in earnest after age 60. This is due to several factors, including hormonal changes, muscle mass, and diet.
This needn’t affect macro ratios, although if reaching the suggested protein targets is challenging, use the lower protein options on the calculator.
Endomorph macros for weight loss
An endomorph is a body type with a higher propensity to store fat.
However, somatyping (classifying an ectomorph, mesomorph, and endomorph) is not based on science.
How to find the macros in food
Macros in food can be measured by:
- Reading nutrition labels
- Using a macro tracking app
For some people, this is a tedious task.
In this case, the hand rule can be applied.
- Protein – the size of your palm
- Carb – cupped hand
- Fat – the size of the thumb
- Vegetables – the size of a fist (green fibrous veggies rather than starchy carbs).
By Ted Kallmyer - an ISSA-certified Specialist in Fitness Nutrition, author, and macros coach.
With my help, over 14,000 people have reached their body transformation goals using my self-guided program or my individualized coaching.
Sources
- Conlin, L. A., Aguilar, D. T., Rogers, G. E., & Campbell, B. I. (2021). Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 18(1), 1-10.
- Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., ... & IAEA DLW Database Consortium §. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808-812.
- Lowe, M. R., Foster, G. D., Kerzhnerman, I., Swain, R. M., & Wadden, T. A. (2001). Restrictive dieting vs.“undieting”: Effects on eating regulation in obese clinic attenders. Addictive Behaviors, 26(2), 253-266.
- Wadden, T. A., Sternberg, J. A., Letizia, K. A., Stunkard, A. J., & Foster, G. D. (1988). Treatment of obesity by very low-calorie diet, behavior therapy, and their combination: a five-year perspective. International Journal of Obesity, 13, 39-46.
I'm an ISSA-certified Specialist in Fitness Nutrition, author, and macros coach with extensive experience in helping over 14,000 individuals achieve their body transformation goals. My expertise lies in providing personalized guidance on macronutrient intake, weight loss strategies, and overall nutritional well-being.
Now, let's delve into the concepts discussed in the article "Counting Macros" by Ted Kallmyer. The article emphasizes the importance of macronutrients (macros) – carbohydrates, proteins, and fats – in achieving a well-balanced diet. Here are key points and insights:
-
Calories vs. Macros for Weight Loss:
- The article asserts that calorie intake is more crucial for weight loss than macronutrients.
- All diets induce weight loss by creating a calorie deficit, challenging the notion that certain foods directly cause fat growth.
-
Flexible Dieting Strategies:
- Flexible dieting, allowing a variety of foods within limits, is deemed as effective as restricting entire food groups.
- Emphasis is placed on daily calorie intake rather than specific food restrictions.
-
Role of Macros in Weight Loss:
- Macros aid in weight loss by managing hunger and providing sustained fullness.
- Optimal macro balance supports energy for workouts, contributing to enhanced metabolism and muscle mass.
-
Macro-Based Approach vs. Low-Calorie Diets:
- A macro-based approach is highlighted as highly individualized, leaving individuals feeling less hungry compared to traditional low-calorie diets.
- Tracking macros considers body composition goals and is personalized based on individual stats.
-
Ideal Macro Ratios for Weight Loss:
- While there's no "magic" ratio, a healthy range of ratios is recommended:
- Carbohydrates: 35-45%
- Protein: 30-35%
- Fats: 25-35%
- While there's no "magic" ratio, a healthy range of ratios is recommended:
-
40/40/20 Macro Diet:
- The 40/40/20 diet (40% protein, 40% carbohydrate, 20% fat) is mentioned, but there's no evidence supporting its superiority.
-
Macros and Age:
- As women age, metabolic slowdown occurs, but macro ratios need not be adjusted. Protein targets may need modification based on individual needs.
-
Endomorph Macros for Weight Loss:
- The concept of endomorph body type is discussed, but somatyping is acknowledged as not scientifically based.
-
Measuring Macros in Food:
- Methods for measuring macros include reading nutrition labels, using tracking apps, or applying the hand rule for a simplified approach.
-
Author's Credentials and Sources:
- The article concludes with the author's credentials and sources, citing relevant research studies.
These insights offer a comprehensive understanding of macronutrients, their role in weight loss, and the importance of a personalized approach to nutrition.
