* . *
  • About
  • Advertise
  • Privacy & Policy
  • Contact
Tuesday, October 21, 2025
Earth-News
  • Home
  • Business
  • Entertainment
    Hetzel Design: blending architecture and entertainment – Blooloop

    Hetzel Design: Where Architecture and Entertainment Unite in Perfect Harmony

    Country music legend rushed to hospital year after heart surgery. Here’s what we know – PennLive.com

    Country Music Legend Rushed to Hospital One Year After Heart Surgery – What’s Happening Now?

    Strictly Come Dancing results: Chris Robshaw is eliminated while drag queen La Voix escapes dance-off – Yahoo

    Strictly Come Dancing results: Chris Robshaw is eliminated while drag queen La Voix escapes dance-off – Yahoo

    Placer County town of Loomis considers entertainment zone for downtown – CBS News

    Loomis Unveils Thrilling New Entertainment Zone to Revitalize Downtown

    CT Culture Corner: Robert Redford films to watch – CT Insider

    CT Culture Corner: Robert Redford films to watch – CT Insider

    Elmira’s New Entertainment Venue ‘Centertown Social’ Adding its Final Touches – WENY News

    Elmira’s New Entertainment Venue ‘Centertown Social’ Adding its Final Touches – WENY News

  • General
  • Health
  • News

    Cracking the Code: Why China’s Economic Challenges Aren’t Shaking Markets, Unlike America’s” – Bloomberg

    Trump’s Narrow Window to Spread the Truth About Harris

    Trump’s Narrow Window to Spread the Truth About Harris

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Trending Tags

    • Trump Inauguration
    • United Stated
    • White House
    • Market Stories
    • Election Results
  • Science
  • Sports
  • Technology
    3 E Network Technology Group Limited Closes $1.5 Million Convertible Promissory Note Offering – Quiver Quantitative

    3 E Network Technology Group Limited Closes $1.5 Million Convertible Promissory Note Offering – Quiver Quantitative

    3 Technology Stocks to Buy Now – Yahoo Finance

    3 Must-Buy Tech Stocks You Can’t Afford to Miss Right Now

    ‘New frontier’: Austin leaders start discussions on air taxi technology – KXAN Austin

    Austin Leaders Ignite Exciting Conversations on the Future of Air Taxi Technology

    How a Gemma model helped discover a new potential cancer therapy pathway – blog.google

    How a Gemma Model Revealed a Breakthrough Pathway for Cancer Treatment

    Italian Technology in Manufacturing: Supporting North American Industries and Keeping Production Local – Thomasnet

    How Italian Technology is Revolutionizing North American Manufacturing and Boosting Local Production

    Guide to Proteomics Project Planning: Sample Preparation Strategies – Technology Networks

    Guide to Proteomics Project Planning: Sample Preparation Strategies – Technology Networks

    Trending Tags

    • Nintendo Switch
    • CES 2017
    • Playstation 4 Pro
    • Mark Zuckerberg
No Result
View All Result
  • Home
  • Business
  • Entertainment
    Hetzel Design: blending architecture and entertainment – Blooloop

    Hetzel Design: Where Architecture and Entertainment Unite in Perfect Harmony

    Country music legend rushed to hospital year after heart surgery. Here’s what we know – PennLive.com

    Country Music Legend Rushed to Hospital One Year After Heart Surgery – What’s Happening Now?

    Strictly Come Dancing results: Chris Robshaw is eliminated while drag queen La Voix escapes dance-off – Yahoo

    Strictly Come Dancing results: Chris Robshaw is eliminated while drag queen La Voix escapes dance-off – Yahoo

    Placer County town of Loomis considers entertainment zone for downtown – CBS News

    Loomis Unveils Thrilling New Entertainment Zone to Revitalize Downtown

    CT Culture Corner: Robert Redford films to watch – CT Insider

    CT Culture Corner: Robert Redford films to watch – CT Insider

    Elmira’s New Entertainment Venue ‘Centertown Social’ Adding its Final Touches – WENY News

    Elmira’s New Entertainment Venue ‘Centertown Social’ Adding its Final Touches – WENY News

  • General
  • Health
  • News

    Cracking the Code: Why China’s Economic Challenges Aren’t Shaking Markets, Unlike America’s” – Bloomberg

    Trump’s Narrow Window to Spread the Truth About Harris

    Trump’s Narrow Window to Spread the Truth About Harris

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Trending Tags

    • Trump Inauguration
    • United Stated
    • White House
    • Market Stories
    • Election Results
  • Science
  • Sports
  • Technology
    3 E Network Technology Group Limited Closes $1.5 Million Convertible Promissory Note Offering – Quiver Quantitative

    3 E Network Technology Group Limited Closes $1.5 Million Convertible Promissory Note Offering – Quiver Quantitative

    3 Technology Stocks to Buy Now – Yahoo Finance

    3 Must-Buy Tech Stocks You Can’t Afford to Miss Right Now

    ‘New frontier’: Austin leaders start discussions on air taxi technology – KXAN Austin

    Austin Leaders Ignite Exciting Conversations on the Future of Air Taxi Technology

    How a Gemma model helped discover a new potential cancer therapy pathway – blog.google

    How a Gemma Model Revealed a Breakthrough Pathway for Cancer Treatment

    Italian Technology in Manufacturing: Supporting North American Industries and Keeping Production Local – Thomasnet

    How Italian Technology is Revolutionizing North American Manufacturing and Boosting Local Production

    Guide to Proteomics Project Planning: Sample Preparation Strategies – Technology Networks

    Guide to Proteomics Project Planning: Sample Preparation Strategies – Technology Networks

    Trending Tags

    • Nintendo Switch
    • CES 2017
    • Playstation 4 Pro
    • Mark Zuckerberg
No Result
View All Result
Earth-News
No Result
View All Result
Home Health

Counting Macros Is a Smart Way to Lose Weight and Build Muscle

August 1, 2023
in Health
Counting Macros Is a Smart Way to Lose Weight and Build Muscle
Share on FacebookShare on Twitter

POV: YOU WANT to lose weight, but the thought of tracking every single calorie that goes in and out of your body feels like more of a task than you’re looking to tack onto your already busy life.

Even with the best apps and trackers, calorie counting can be a pain. We know losing weight isn’t easy, but it also doesn’t have to be miserable. Besides, the harder the diet, the more likely you are to fall off it. “Adherence is the most important thing for any diet to be successful, and we know people don’t stick with these restrictive diets,” says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College in New York.

Plus, everyone knows that calories are not the end-all-be-all of nutrition. If it were simply about calories, most of us would probably always choose 100 calories of cake over 100 calories of carrots. We know, though, that the composition of calories is arguably more important than the calories themselves.

That’s where counting macronutrients comes into play. Otherwise known as the “If It Fits Your Macros (or IIFYM) Diet” and the more general “flexible dieting,” macro counting allows for a bit more leeway in terms of what we’re eating, instead of focusing so much on how much. With this way of eating, the idea is that as long you stay within your allocated grams per macronutrient (fat, carbohydrate, and protein), you’ll eat fewer calories and lose weight.

Overall, the concept is similar to WW, in that you can eat what you want as long as you keep your calories at a certain level. “But with flexible dieting there’s an emphasis on protein,” explains Schoenfeld. That said, unlike WW, you’re not expected to keep track of points (although there is a little math involved).

Another bonus to counting macros: The emphasis consuming enough protein can also help you build muscle while losing weight. And that’s not a promise any weight-loss-focused crash diet can deliver on.

Intrigued? Here’s everything you should know about how to count your macros, and whether or not it actually works for weight loss.

What’s a Macro?

There are three macronutrients that make up every bite of food you eat: protein, carbohydrates, and fat.

Fish, Food, Cuisine, Dish, Ingredient, Fish products, Food group, Seafood, Fish, Recipe,

pinterest icon

Getty Images

While many foods contain all of these macronutrients, most foods skew heavily toward one or two of them. For instance, meat is known for protein, bread is mostly carbohydrates, and olive oil is predominantly fat. Your body needs all three in some capacity to perform its daily functions.

According to the macro diet, you can lose weight by setting a goal for exactly how many grams of protein, carbohydrates, and fat to eat per day. Again, unlike most traditional diets, you don’t have to count calories, and unlike low-carb or low-fat diets, you don’t need to to eliminate your favorite foods, like potatoes, pasta, or bacon.

In theory, you can eat anything you want under the IIFYM plan, provided it fits into your macro count.

How Do You Find Out How Many Macros You Need?

Calculating your macros requires some basic math.

But if you’d rather not take the DIY approach, IIFYM.com offers a macro calculator using your current weight, goal weight and activity level.

A Man, A Pan, A Plan: 100 Delicious & Nutritious One-Pan Recipes You Can Make Right Now!: A Cookbook

A Man, A Pan, A Plan: 100 Delicious & Nutritious One-Pan Recipes You Can Make Right Now!: A Cookbook

A Man, A Pan, A Plan: 100 Delicious & Nutritious One-Pan Recipes You Can Make Right Now!: A Cookbook

Credit: Mitch Mandel

Step 1: Find out your “energy balance,” or the number of calories you take in and burn each day, Schoenfeld says. The National Institute of Health (NIH) offers an online calculator that uses your weight, activity level, and gender to estimate how many calories your body expends each day. Websites and apps like My Fitness Pal can help you log your calorie intake.

Step 2: Once you have those figures, you need to come up with a target calorie intake to meet your weight goals. To lose weight, you need the number of calories you consume to be 10 to 15 percent below what you’re burning every day, Schoenfeld says.

Step 3: After determining the total number of calories you should eat per day, you’ll have to figure out how many of your daily calories should come from fat, carbs, and protein. Some IIFYM sites and blogs advocate for a strict 40 percent protein, 40 percent carbohydrate, and 20 percent fat split, but Schoenfeld says “there is no optimal ratio. Some people do well on lower-carb plans, and some people do well on lower-fat. It all depends on the individual.”

And not just the individual, but what the individual is doing in terms of activity.

That said, you should keep an especially close eye on your protein intake: “the scientific literature is very clear that getting proper amounts of protein is the most important thing to maximize muscle and improve body composition,” he says. Some macro diet coaches even advise eating one gram of protein for every pound that you weigh.

If you’re an athlete or in training, your diet should weigh more heavily towards carbohydrates, says Stella Volpe, Ph.D., chair of nutrition sciences at Drexel University in Philadelphia. “You need to replenish that glycogen your muscles are using during exercise,” she explains, since glycogen is the energy that powers you during a workout.

man holds burger

Tetra Images

And if you constantly feel hungry, emphasizing healthy fats, like avocados and nuts, may be beneficial. “Fats are very satiating,” Volpe says.

What Does an Example of a Macro Plan Look Like?

Let’s take a daily calorie goal of 2,000 (which, yes, is low for the average, active adult male, but this is just for illustrative purposes).

Here is what a macronutrient breakdown would look for that daily caloric goal of 2,000 based on the 40/40/20 ratio noted above.

2000 calories per day x .40 (percentage of calories from carbs)=800 calories➗ 4 (the number of calories per gram of carbohydrate)=200 grams of carbohydrates

2000 calories per day x .40 (percentage of calories from protein)=800 calories➗ 4 (the number of calories per gram of protein)=200 grams of protein

2000 calories per day x .20 (percentage of calories from protein)=400 calories ➗ 9 (the number of calories per gram of fat)=44 grams of fat

Does Counting Macros Help You Lose Weight?

It sure can—with some general rules in place.

Macros can help you lose weight, some nutrition experts argue, because flexible dieting doesn’t restrict foods and offers more wiggle room for occasional indulgences.

“I think focusing on the right balance of protein and carbs and fat while allowing yourself some freedom to eat candy or fun foods now and then is a good approach,” says Volpe.

cropped shot of a handsome young man using a digital tablet while making breakfast in his kitchen at home

PeopleImages

That said, flexible dieting is not an excuse to eat whatever you want. Food quality still matters. Vegetables, which are full of disease-fighting antioxidants and fiber, will always be better for you than chips or cookies, which are essentially empty calories.

“I’m a proponent of flexible dieting, and I think it’s the most practical approach to weight maintenance, but I think the concept has been bastardized a little bit,” Schoenfeld says. “Some people have oversimplified it and said you can eat Pop Tarts or Cheez Doodles for your carbohydrates as long as you’re hitting your macros, and I don’t agree with that.”

Consistently eating large amounts of fast food and processed snacks just because it “fits your macros” isn’t necessarily sustainable when you look at the bigger picture of what it means to eat for your health. “The quality of your diet is still one of the most important factors,” says Volpe.

How Do You Meal Plan on the Macro Diet?

If you don’t already cook, meal planning may sound stressful–but it doesn’t have to be. Here are some things to consider:

Determine how many meals you’ll actually need for the week. If you want enough food for breakfast, lunch, and dinner throughout the work week, then technically you’ll need 15 meals. Instead of cooking 15 separate meals, whip up a few batches of protein, vegetables, and grains that can be prepared in various ways throughout the week. For example, roasted pork loin can be served alongside broccoli one night, scrambled with eggs the next morning, or served as a salad topper for lunch.If you want foolproof meals, invest in a crockpot so you can throw in your meat and veggies for a designated amount of time and monitor progress. A food scale is necessary to ensure you’re not overeating. It’s way too easy to underestimate portion sizes. The Escali Primo Digital Kitchen Scale costs less than $30 on Amazon and has more than 1,000 reviews.

How Do I Start Tracking?

Tracking meals is vital to ensure you’re staying within your daily allotment of each macro. This means scouring nutrition labels for the big four: carbohydrates, proteins, fats, and calories.

Tracking can get tricky, especially when you consider multiplying numbers by serving size, measuring out how much you’ve eaten, and adding all the ingredients together. It can really test your math skills if you don’t have the right tools.

Luckily, MyFitnessPal, one of the more popular meal-tracking apps, has more than a million foods in its database complete with calorie and macro information. Although there’s a premium version, the free download provides everything you need to track macros and stick with your diet.

Now, this all may sound like a lot of work, but it doesn’t have to be. In fact, next to diets that eliminate whole food groups or prescribe complicated and specific food combinations, IIFYM can seem more relaxed in comparison.

“Flexible diets allow you to lose weight or have success while eating a much wider range of foods,” Schoenfeld says.

Though counting macros may take a little more energy, it’s a solid tradeoff for being able to eat whatever fits into your allotment. If you think about doing another, more restrictive diet, you’re probably spending a great deal of time coming up with meal plans that include ingredients you’re allowed to have. With this diet, that time is translated into your tracking. The better you track, the more effective your diet will be.

Do I Need to Count Macros Forever?

It depends.

Many people who have counted macros for a long time start to gain a general understanding of what macros are in their everyday foods. Once they settle into a routine, they generally know how much of each macro they are consuming, and they stop formally counting.

However, if you eat a very diversified diet that doesn’t consist of the same foods on a regular basis, you may need to stick with counting when you are looking to lose weight.

Ultimately, it depends on your goals and what stage of life you are in. The best part about a flexible diet like this is it takes no extra prep to jump back in. When you feel like you want to get back on the train, no need for a long-winded grocery trip. Just pop back into counting.

preview for The Beginner’s Guide to the Pegan Diet

Headshot of Melissa Matthews

Melissa Matthews

Health Writer

Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.

Headshot of Paul Kita

Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.

Headshot of Cori Ritchey

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

>>> Read full article>>>
Copyright for syndicated content belongs to the linked Source : Men’s Health – https://www.menshealth.com/weight-loss/a19540439/how-to-count-macronutrients-iifym-eating-plan/

Tags: CountinghealthMacros
Previous Post

25 Best Movies Under 90 Minutes Long

Next Post

Euphoria Star Angus Cloud Dies at Age 25

The lover’s guide to the 2025 World Series – The New York Times

Your Ultimate Lover’s Guide to the 2025 World Series

October 21, 2025
Rethinking Growth In A Broadening Economy – Seeking Alpha

Unlocking Success: New Insights for Thriving in a Booming Economy

October 21, 2025
Hetzel Design: blending architecture and entertainment – Blooloop

Hetzel Design: Where Architecture and Entertainment Unite in Perfect Harmony

October 21, 2025
Study suggests earlier start of hormone therapy optimizes long-term health outcomes – News-Medical

Starting Hormone Therapy Sooner May Boost Long-Term Health Benefits

October 21, 2025
Some States With Democratic Governors Are Posting Partisan Shutdown Messages on Official Websites – The New York Times

Some States with Democratic Governors Feature Partisan Shutdown Messages on Official Websites

October 21, 2025
Revisiting Pope Francis’ Call for ‘Ecological Conversion’ – Sojourners

Pope Francis’ Powerful Appeal for a Global Ecological Awakening

October 21, 2025
PJSB donates $50,000 for UACCM Nursing and Science Center – KVOM

PJSB donates $50,000 for UACCM Nursing and Science Center – KVOM

October 21, 2025
An update from Riane Eisler, author of “The Chalice and the Blade,” on achieving peace. – Psychology Today

An update from Riane Eisler, author of “The Chalice and the Blade,” on achieving peace. – Psychology Today

October 21, 2025
We live in a sailboat and travel the world full-time… but our lifestyle isn’t as glamorous as you’d think – Daily Mail

Living Full-Time on a Sailboat and Traveling the World: The Reality Behind the Glamour

October 21, 2025
3 E Network Technology Group Limited Closes $1.5 Million Convertible Promissory Note Offering – Quiver Quantitative

3 E Network Technology Group Limited Closes $1.5 Million Convertible Promissory Note Offering – Quiver Quantitative

October 21, 2025

Categories

Archives

October 2025
M T W T F S S
 12345
6789101112
13141516171819
20212223242526
2728293031  
« Sep    
Earth-News.info

The Earth News is an independent English-language daily published Website from all around the World News

Browse by Category

  • Business (20,132)
  • Ecology (878)
  • Economy (900)
  • Entertainment (21,771)
  • General (17,718)
  • Health (9,941)
  • Lifestyle (912)
  • News (22,149)
  • People (900)
  • Politics (910)
  • Science (16,110)
  • Sports (21,399)
  • Technology (15,879)
  • World (883)

Recent News

The lover’s guide to the 2025 World Series – The New York Times

Your Ultimate Lover’s Guide to the 2025 World Series

October 21, 2025
Rethinking Growth In A Broadening Economy – Seeking Alpha

Unlocking Success: New Insights for Thriving in a Booming Economy

October 21, 2025
  • About
  • Advertise
  • Privacy & Policy
  • Contact

© 2023 earth-news.info

No Result
View All Result

© 2023 earth-news.info

No Result
View All Result

© 2023 earth-news.info

Go to mobile version