For years, I tried a bunch of diets, hoping to see results. You name it, I tried it! But over time, I realized none helped me understand how to navigate the one thing required to lose weight – how to stay within a calorie deficit long enough to see results. Fortunately, I kept hearing people talk about “macros” and was curious to learn more. Fast forward several years, I have lost 75 lb, and I am now a coach, helping other frustrated and busy women learn how to drop weight and keep it off for good. We tackle many of the boring basics required to do this – sleep, steps, workouts, hydration, stress management, and nutrition. However, learning about macronutrients is the game-changing piece of nutritional education that helps them see lasting results. In this post, I’ll cover what macros are, their role in our bodies, and how they can help support weight loss and keep it off for good!
What are macros?
Macros are short for macronutrients. There are three main macronutrients: carbohydrates, protein, and fat. Each macronutrient is vital to a balanced approach to nutrition and plays a different role in metabolism.
Carbs are one of the primary sources of energy for the body. They are composed of sugar molecules and come in various forms, including sugars, starches, and dietary fiber. They are found in grains, fruits, veggies, legumes, and dairy products and are broken down into glucose in the body, which serves as a primary fuel source for the body. 1 gram of carbs = 4 calories.
Proteins are essential for the growth, repair, and maintenance of tissues in the body. Proteins are made up of long chains of amino acids and are the building blocks of life. Protein mainly comes from meat, poultry, fish, eggs, legumes, and dairy products. 1 gram of carbs = 4 calories.
Fats, also known as lipids, are another energy source and play a critical role in the body. Fats absorb fat-soluble vitamins (A, D, E, and K). In addition to vitamin absorption, they provide a source of energy and are vital for hormone regulation and brain function. 1 gram of fat = 9 calories.
Why are macros important to weight loss?
I’ve heard the following said a few times and in a few different ways, and it can help provide context to why it’s essential to understand the foods we consume and the value they provide our bodies.
“Total calories impact your weight.
Macro & micronutrients impact how you look and feel.”
Losing weight is based on how energy balance works in our bodies. To lose weight, you need to be in a calorie deficit, meaning you consume fewer calories than your body burns. If you were to consume more calories than your body burns, you would be in a calorie surplus and gain weight. Maintenance is when you consume around the same calories to maintain weight. As long as we are in a calorie deficit, we’ll lose weight, and technically, you could do this by eating only Chicken Nuggets 7 days/week for all three meals. But if you did this, you’d feel miserable and probably not have the energy required to build muscle and have the body composition you desire.
If we become totally focused only on the total calories we consume without knowing what is making up those calories, we may not be helping our bodies function at their best. So, while we need to be in a calorie deficit to lose weight, how we go about that calorie deficit can make a huge difference.
Let’s start by figuring out how many calories to target to lose weight.
We often think that high-intensity, sweaty workouts highly impact our calories burned, but it’s actually the essential functions of our body to keep us alive that burns the most energy. The total calories our body needs is called our Total Daily Energy Expenditure (TDEE), and it’s impacted the most by our basal metabolic rate (BMR). BMR is the energy our bodies need to perform basic functions like breathing, maintaining body temperature, and organ function, even at rest.
After that, we use energy through Non-Exercise Activity Thermogenesis (NEAT). NEAT refers to the energy expended by your body for all physical activities that are not deliberate exercise or sports-related activities. NEAT includes walking, standing, fidgeting, cleaning, gardening, and talking. If you were looking for any reason to develop a more regular step/walking habit, this is it in addition to its excellent benefits on your mental health.
Next, the Thermic Effect of Food (TEF) refers to the increase in energy expenditure from digesting, absorbing, and processing the food we eat. It’s the energy our bodies use to break down and metabolize the nutrients from the foods we consume. Not all foods have the same TEF. It depends on the macronutrient composition of the meal. Different macronutrients require varying amounts of energy to be processed. Protein has the highest TEF of all macronutrients. It can require up to 20-30% of the calories it provides to digest and metabolize, one reason why high-protein diets are associated with increased calorie burning. Carbohydrates have a moderate TEF, typically requiring about 5-10% of their calories for digestion and metabolism. Dietary fats have the lowest TEF, requiring only about 0-3% of their calories for processing.
Finally, we have Exercise Activity Thermogenesis (EAT), the energy we burn through activities such as walking, running, and working out. EAT accounts for the smallest percentage of our energy expenditure. Do you find this surprising??
Many online calculators can help you determine your BMR and TDEE. I also provide a calculator in my Map Your Macros Class to help you determine this on your own. One of the easiest ways to calculate your maintenance and deficit calories is to track what you are consuming for two weeks, and if your weight is staying the same, that’s a good ballpark for your maintenance calories. Once you determine your TDEE or maintenance calories, you can decide on a calorie deficit to support weight loss. Most people will see results when they reduce their maintenance calories by 15-25%.
Next, you would decide on the macro distribution to help support your weight loss – the percentage of your total calories to be allotted to protein, carbs, and fat. One easy approach that I often take with clients is to set your protein target and only track your total calories and protein and not track carbs of fat. Protein targets can vary but most will see great success if they aim for 0.7-1.0g per pound based on your goal body weight.
I also like to have clients pay close attention to fiber. Fiber is not a sexy topic, but it’s essential for overall health and wellness and can make weight loss easier. Fiber is a type of carbohydrate found in plant-based foods. Fiber supports digestive health by promoting regular bowel movements, preventing constipation, and supporting healthy gut microbiome. In addition, fiber tends to be more filling and can help with feeling more satiated, making it easier to consume fewer calories. An easy way to determine how much fiber you need is 14g for every 1,000 calories consumed, with a minimum of 25g/day.
Once you’ve set your calories and macros, it’s time to track them! There are plenty of apps and ways to do this, but what’s most important is to be consistent. My favorite app is Macros First. It’s very user-friendly and easy to navigate, and it’s my top recommendation for my clients.
Using macros to support weight loss can be empowering, but it can also be overwhelming at first. That’s why I built my Map Your Macros Class: to give you the tools and knowledge to calculate the calories and macros to support your nutrition and weight loss goals. Check it out if you want to get started using macros to support your weight!
