The goal of this section of the guide is provide a general introduction to macro tracking and give you a simple plan to get on the right track in order to mesh with your diet and exercise goals.
Your best macro breakdown will depend on your metabolic and exercise goals. Regardless of the target breakdown, we recommend tracking your daily input of each major macronutrient (carbohydrates, protein, and fat), as well as calories, on a daily basis. These can be computed either by yourself, or with any of the publicly available macro trackers, which come complete with food databases that allow you to look up the macro breakdown of common foods:
You could use any of these but we like MyFitnessPal the best because it has a robust database of foods including meals at restaurants. All of the above have large user bases and allow for users in the community to add foods to the database.
Other tools you'll need:
We recommend breaking the day into 3 or 4 windows (breakfast/lunch/dinner; 6am-12pm, 12pm-6pm, 6pm-9pm, 9pm-12am) based on your schedule.
You should track both calories and weights for everything you eat. 1 gram of carbohydrates or protein contains 4 calories, while 1 gram of fat has 9 calories. It's helpful when you record your macros to note what foods you're eating so eventually you can plan meals without having to re-do calculations.
You should carefully track your macros in order to allow for fine tuning based on your health goals. Some examples of tweaks include:
|1.||Cox, P.J., Kirk, T., Ashmore, T., Willerton, K., Evans, R., Smith, A., Murray, Andrew J., Stubbs, B., West, J., McLure, Stewart W., et al. (2016). Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metabolism 24, 1-13.|
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