0

Your Cart is Empty

Simple Dieting Math: The Easiest Way to Calculate Calories & Macros (Without Losing Your Mind)

March 24, 2015 3 min read

Counting calories seems to be the buzz these days when it comes to staying fit. However, the talk of "counting your macros" is starting to change the way some people view their food. Sometimes it isn't all about just your calories, but where your calories are coming from and how it suits your fitness goals. So, how exactly do you do it and what is it all about? Let's get started with the simple basics. ddd1 What are "macros?" By definition, "a macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and minerals such as calcium, zinc, iron, magnesium, and phosphorous." Why count macros? Counting macros does wonders for the body. While everyone is so obsessed over the idea of counting calories, knowing how much of each macronutrient that you are getting can drastically improve your fitness progress. For example, if you aren't getting enough protein, your muscles will start breaking down (catabolism) to use for energy later. Not getting enough carbohydrates can make you feel terrible and weak. Carbs are the fuel for your workouts! Lastly, not getting enough fat into your diet can wreak havoc on your hormonal system and make it more difficult for you to put on muscle since fats increase your growth hormones. Also, it may bring a halt to your weight loss. When keeping up with your macros, it it important to know and get familiar with the three macronutrients themselves:
  1. Proteins: Also known as "the building blocks of muscle," protein is a large molecule in our foods that is broken down into amino acids.
  2. Fats: Fats are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.
  3. Carbohydrates: Carbs are any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They are used to be broken down to release energy in the body.
ddd1 So, how many calories does each macronutrient have?
  • Proteins = 4 calories
  • Fats = 9 calories
  • Carbohydrates = 4 calories
Ok, so how do I calculate my calories based off of my macros? Let's take a look at the sample nutrition label below. ddd2 At the bottom of each nutrition label, you usually see the 3 macronutrients along with the calories that they each yield (in case you forget) and this is super helpful.
  • Protein: 5 x 4 = 20
  • Fats: 13 x 9 = 117
  • Carbohydrates: 31 x 4= 124
Caloric total: 20 + 124 + 117 = 261 calories. (it’s a little different than listed number, don’t worry, this happens from time to time) Should I count macros over calories? Well, it all depends on what your fitness goals are, to be honest. If you want to "lose weight," than calorie counting would be your way to go. ddd1   {Image via Fit Men Cook} However, if you would actually like to improve the quality of your body, get stronger, and build lean muscle, than macro counting is your best bet. You have got to make sure that you are getting enough of each macronutrient. Remember at the top of this article-if you do not get enough protein, it will be diffcult to build new muscle or what little muscle you may have could begin to waste away. Not eating enough carbs can hinder your training, making it difficult to get a good workout in. And with fats, it could disrupt your hormonal flow, affecting your growth hormones and testosterone-which will negatively impact everything else. See how these macros all work together in perfect harmony? Once I stopped counting calories and began counting macros, I went from skinny fat to strong & muscular. See the differences below: Downloads11   Come follow me at my blog for free diet plans and workouts by clicking the image below: URLSmall

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Fast, Express Shipping.

'Due to COVID-19, online stores are experiencing some shipping delays. We apologize for any inconvenience this may cause and we assure you that we are working hard with our shipping partner UPS to get you your order out to you as quickly as possible. Thanks for your support and understanding.'

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.