Macros: Do they need to be counted?

     As you scour the internet for weight loss solutions, you may come across the word macros. In fitness, macros stands for macronutrients, which are Protein, Carbohydrates, and Fat. These are the three key sources in every food. While dissecting the online fitness world, you fill find people who think counting macros is essential for that perfect body, you will find people who don't think it plays any role, and you will find people in between. I am going to first explain to you the three macronutrients.

Protein: Protein is an essential part of everyones diet. It contains amino acids that are required for the body to function. Protein is generally found in meats, poultry, fish, cheese milk and nuts. Here are the basics of what protein does for the body:

• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass

Carbohydrates: Carbs should be the most consumed food in your diet. The common misconception is that carbohydrates are bad for you. People believe this because when they think of carbs they think of things like bread, rice, and chips. In reality, fruits and vegetables are very very high in GOOD carbs. Here is what they do for us:

• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are easily used by the body for energy.
• All of the tissues and cells in our body can use glucose for energy.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fats: FATS ARE AN ESSENTIAL PART OF EVERYONES DIET, in moderation. When reading a label and looking at fat content, you should try you best to stay away from trans fat and saturated fat. These two types of fat are the unhealthy fats found generally in packaged and baked goods. Unsaturated fats should be where you are getting most of your fat, which can be found in things like olive oil, avocados and nuts. Why are they important?

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods

Now that you understand the basics of macro nutrients, do they need to be counted?

There are two different instances when you would consider counting macros, losing fat (note I did not say losing weight, I believe your goal should be to lose fat and conserve muscle or even build muscle) or gaining muscle.

Counting macros when losing fat: I strongly believe that counting your macros to the gram is unnecessary until you get in that below 10% body fat. This does not mean you should not be aware of how much of each macronutrient you are consuming. If you are using the app MyFitnessPal on your smartphone, when you set it up you will be able to see what % of each macro you are eating. For the average person looking to lose fat, I would recommend you go with 30% protein, 15% fats, and the rest carbohydrates (55%). YES, this does mean you can eat whatever you like, as long as you are at your goal calories and % of macros for the day. That doesn't seem so bad now does it? Forget those fad diets where you have to cut out carbs or fats, you NEED a healthy amount of each macro for your body to get used to its full potential. Summery: Counting each macro to the gram is not required unless you are under 10% body fat. Eat what you would like, just be conscious to get a solid ratio of macronutrients (55% Carbs, 15% Fats, 30% Protein) 

Counting macros when gaining muscle: In this case you have more flexibility with counting macros. If you are attempting to gain muscle, it is advised you eat in a caloric surplus (+500 to TDEE). If you are going to be eating in a surplus and trying to gain muscle, I suggest you up your protein in your diet. You will find myths all over the internet that you need to buy protein supplements and get 1g of protein per pound of bodyweight (ex. A 200lb man needs 200g of protein). This is a marketing scheme, and is not completely true. I am a firm believer in getting 1g of protein per pound of lean body mass. For example, a 180 pound man at 18% body fat has 149 pounds of lean body mass. So they should be eating 149 g of protein. Calculate your lean body mass. Again, I suggest that you use % for tracking your macros, but also pay closer attention to how much protein you are getting. Summery: When trying to gain muscle, you should be eating in a caloric surplus. Again, tracking macros through percentages will work fine, but pay closer attention to how much protein you are getting, it should be around 1 gram per lean body mass. 

(http://www.mckinley.illinois.edu/handouts/macronutrients.htm)