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Calories in macronutrients
Macronutrients are foods that contain nutrients your diet needs in large amounts.
The macros humans need to survive are:
- Carbohydrates,Ā which provide us with a quick source of energy. They provide 4 calories per gram.
- Proteins are the building blocks for many structures in our bodies, helping us grow, build muscle, repair injuries, and produce hormones and enzymes. They provide 4 calories per gram.
- Fats are essential to help our body absorb fat-soluble vitamins such as A, D, E, and K. They provide 9 calories per gram.
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The macro calculator
A macro calculator helps you evaluate the breakdown of a particular food. It is useful if we follow a specific diet based on the macros consumed.
For example,
- Building muscle requires an increase of protein.
- Endurance sports require a higher carb intake to fuel the body for longer periods.
- Fat loss where the reduction in carbs can reduce the likelihood of excess glucose storage.
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The best online macro calculators
- Healthy EaterĀ uses your age, gender, height, weight, and activity level to calculate your macronutrient level.
- Muscle for LifeĀ uses your weight, body fat percentage and activity level to calculate your lean body mass (LBM), your basal metabolic rate (BMR) and total daily energy expenditure (TDEE)
- Katy HearnĀ uses your age, gender, height, weight, and activity level. It helps to improve your body composition or increase your lean body mass.
- Freedieting is a good choice if you know how many calories you need.
- IIFYM (If It Fits Your Macros) gives a step-by-step process to calculate your macros.
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The best macro trackers
When you know how to calculate your macros, you may want to track them to keep an eye on your eating patterns. Think of it as a digital food diary that keeps track of your daily intake.
- MyFitnessPal provides a useful pie chart with a breakdown of your macros.
- Cronometer tracks vitamins, minerals, macros, blood pressure, cholesterol, sleep, mood, pulse, and more.
- MyPlate Calorie Tracker provides a daily snapshot of your macro intake.
- With MyMacros+, simply scan a barcode to log food intake.
- Fitocracy Macros has an online fitness coaching platform and is best for manually tracking macros.
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Potential risks of calculators and trackers
You don't need to track your macros unless you are a high-level athlete.Ā Although tracking is helpful for flexible eating plans, it can sometimes lead to an obsession.
- Daily tracking food can breed an unhealthy habit that removes the pleasure of eating food.
- It can impact our social lives where we avoid eating with friends because we're unsure of what the food contains.
- It can lead to insufficient fuel for your body if you have undercalculated.
- It can lead to orthorexia nervosa, an eating disorder where you are obsessed with eating only foods you think are healthy and clean.
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