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How to count your MACROS

What are the MACROS?

Macros or ‘Macronutrients provides energy in the form of calories and make up the three major components of food.

  • Carbrhydrates
  • Protein
  • Fats
  • (Alcohol) 

What are Carbohydrates?

Your body use carbohydrates for energy and stores them  in the form of glycogen in your liver and muscles. Additionally, your body converts excess carbs to be stored in fat tissue.Are required for energy and provide body’s main source of energy (4 calories per gram); they form the major part of stored food in the body for later use of energy and exist in three form: sugar, starch and fiber. The brain works entirely on glucose alone. When in excess, it is stored in the liver as Glycogen. Carbohydrates are also important for fat oxidation and can also be converted into protein. Fats – are used in making steroids and hormones and serve as solvents for hormones and fat soluble vitamins.

Where do i get it?

  • fruits,
  • vegetables,
  • grains,
  • many processed foods/drinks  and seemingly everything you obsessively craved if you’ve ever tried a low-carb-diet.

How much do I need?

Bodybuilders or endurance athletes have consumed 700g+ per day. Around 0.5g -2g per pound of lean body-mass is probably a decent range, depending on activity level, weight, body-fat percentage and goals.

What are Proteins?

They provide amino acids and make up most of the cell structure including the cell membrane. They are the last to be used of all macronutrients. In cases of extreme starvation, the muscles in the body, that are made up of proteins, are used to provide energy. This is called muscle wasting. As for carbohydrates, proteins also provide 4 calories per gram.

Where do i get it?

  • Meat (Chicken,Beef,Pork)
  • Fish
  • Eggs
  • Dairy and protein shakes are all good sources.

How much do I need?

It really depends on your weight, bodyfat % and goals – as low as 0.5 grams per pound of lean body mass (per day) and as high as 1.5-2 grams per pound of lean body mass. Lean body mass is your total bodyweight minus your fat.  For example, if you weigh 200 pounds and are 20% bodyfat, your lean body mass is 160 pounds, or 200 – (200*20%). So, if you weigh 200 pounds and have 160 pounds of lean body mass, 0.5 grams per day would be 160*0.5 = 80 grams of protein.

What are Fats?

Have the highest caloric content and provide the largest amount of energy when burnt. When measured by a calorimeter, fats provide about 9 calories per gram of fat, making them twice as energy-rich than protein and carbohydrates. Extra fat is stored in adipose tissue and is burnt when the body has run out of carbohydrates.

Where do i get it?

  • Meat
  • Fatty fish
  • Nuts
  • Nut butters
  • Oils and countless other sources.

How much do i need?

It depends on your weight, body fat percentage and your goals. Probably somewhere between 15% and 45% of your total calories. However, it can vary based on your total calories consumed and whether you are in a caloric surplus or deficit. Somewhere between 0.35-0.7g per pound of lean body mass is a good range.

What is Alcohol?

Everybody knows what is alcohol! Does not solve problems, but then again, neither does milk as a friend used to say!

What does it do?

Alcohol. What most of your university/college  will revolve around.
The cause of, and the solution to all of life’s problems.

Unfortunately alcohol is not an essential nutrient but it does contain calories. Alcohol is made from sugar or starch, it contains lots of calories – 7 calories a gram in fact, almost as many as pure fat!

Where do I get it?

Everybody knows about it as well!

How much do I need?

It depends of how serious take the things!You don’t need alcohol but sometimes it helps.Drink responsibly mostly for your calories.

Water – makes up a large part of our body weight and is the main component of our body fluids. The body needs more water every day than any other nutrient and we replenish it through foods and liquids we eat and drink. Water serves as a carrier, distributing nutrients to cells and removing wastes through urine. It is also a compulsory agent in the regulation of body temperature and ionic balance of the blood. Water is completely essential for the body’s metabolism and is also required for lubricant and shock absorber.

Each macronutrient yields a certain number of calories.

  • One gram of protein yields 4 calories.
  • One gram of carbohydrate yields 4 calories.
  • One gram of fat yields 9 calories.
  • One gram of alcohol yields 7 calories.

Explanation :

  • Protein = 5 * 4 = 20 calories
  • Carbohydrates: 29 * 4 = 116 calories
  • Fat: 2 * 9 = 18 calories

Breakdown Calories : 20+116+18  = 154 calories (160 calories on the cover)

To built the body you dream you must count your macros and not your calories!

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