Updated: Jun 14, 2020
Here are answers to the top five questions I get about macros & calories for weight loss.
1. What are macros?
Macros are short for macronutrients. These are the foods your body uses to produce energy. The three macronutrients are carbohydrates (CHO), proteins (PRO), and Lipids (FAT). Each of these macros carry a certain number of calories per gram.
2. How many calories (kcals) are in the three macros?
CHO = 4 kcals per gram | PRO = 4 kcals per gram | FAT = 9 kcals per gram
3. What are Calories?
Calories are measurements of energy. Just like degrees and celsius are measurements of temperature. Your body requires a certain amount of caloric energy to wake up each day, to walk your dog, and to function properly overall.
4. How many calories should I eat to lose weight?
This is a highly individualized answer. Each person's daily caloric needs will be different. There is not a generic answer to this question as each person will have a different Resting Metabolic Rate (RMR) and Total Energy Expenditure (TEE). But I can offer this... research suggests that 1lb. of body fat is the equivalent of 3500 calories. So, to lose 1lb. of fat weekly, you need to create a caloric deficit of 3500 kcals through a combination of diet and exercise. You can calculate your goal-based caloric recommendations on my website here.
5. Why do you (Crystal) push the protein macro so much?
Oh goodness... I could go on for days. But overall, this macro gives you the most "bang for your buck." For starters, protein is a satiating food. It's slow digesting, so it keeps you full for longer. Second, protein is a thermogenic food; your body burns calories just working to digest it. Third, protein is essential for muscle growth and recovery. If you want to "look" like you work out every day, protein needs to become your best friend! And finally, protein is a beauty nutrient. Protein varieties contain large amounts of Collagen, L-Lysine, Biotin, Omega 3 DHA, Iron, leucine, etc. Which are all essential for healthy and youthful hair, skin, nails, and hormone balance.
I provide macros/nutrition coaching through my BetterMe Accountability Coaching Program here