11/28/2023 0 Comments Best food for macro countingResearch Doesn’t Support Counting Macros for Weight Loss Here, discover other downsides to this nutritional approach. “That notion is wrong, however,” he says.Ĭounting macros takes time, and many people are too busy to maintain the habit. “Most people do this because of theories that getting some macronutrient threshold right will foster weight loss and weight control,” says Katz. Katz, though, believes this theory is flawed. In theory, Levinson says, someone who is trying to lose weight would likely have a higher percentage of protein than carbohydrates in their diet because protein is more satiating and takes longer to digest than carbs. So why are so many people dedicated to this cause? “Most people who count macros do it for weight loss or to optimize physical performance in sports or exercise,” says Levinson. That cheat sheet also gives you adjusted numbers depending on how active you are each day (another factor some people consider). For example, you can take your height, weight, age, and sex into account when figuring your target number of calories to take in each day (that’s called your “BMR,” which can be calculated online. As the Cleveland Clinic notes, counting macros requires some math, and can be challenging for people to do (although there are apps that can simplify the process).Īlso, the formula gets more complicated if you want to tailor your numbers more specifically. If that seems a little complicated, you’re right. So if that same person on a 1,800-calorie diet focuses on grams, they’d want about 203 grams (g) of carbohydrates, 70 g of fat, and 90 g of protein per day. Typically, carbohydrates have 4 calories per gram, fats have 9 calories per gram, and protein provides 4 calories per gram, according to the Cleveland Clinic. So, if a person aims to eat 1,800 calories per day (which the USDA suggests for women ages 31 to 50), they might want 810 calories from carbohydrates (45 percent), 630 calories from fat (35 percent), and 360 calories from protein (20 percent) each day.
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