Current Dispatch Times: Normal [Same Day Before 3pm]


Your Cart is Empty

October 06, 2020 3 min read

An old method, but a new trend taking the fitness and dieting world by storm, is counting macros or macronutrients. Counting macros is similar to counting calories, which involves tracking the foods you’re consuming to achieve your weight loss goals.

Instead of focusing on calories, counting macros focuses on diversifying the macronutrients of the calories you’re consuming. So where the calories you’re counting could come from candy, counting macros makes you focus on hitting protein and carb goals, which makes you diversify the foods you eat.

While counting macros is a great way to bring awareness to the nutritional profile of the food you eat, and a great starting point, you still need to focus on eating whole, nutrient-dense foods instead of processed foods.  The first step to tracking macros is to calculate your calories so you can determine your macro breakdown.

How to Calculate Your Calorie Needs

Before you can track macros, you need to know what your macro breakdown is.

The macronutrients you will be tracking are: 

  • Carbohydrates, which have four calories per gram
  • Proteins, which have four calories per gram
  • Fats, which have nine calories per gram 

First, determine your calorie needs. You can do this by using this formula:

  • Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = calories/day
  • Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = calories/day

Then multiply your results by a number representative of your activity level:

  • Sedentary: 1.2
  • Low activity: 1.375
  • Moderate activity: 1.55
  • Very active: 1.725
  • Extremely active: 1.9

So, for example, take a 28-year-old woman who weighs 68 kg and is 167 cm tall, and is moderately active:

  • 10 x 68 kg + 6.25 x 167 cm - 5 x 28 y - 161 = 1422.75
  • 75 x 1.55 = 2205.26 calories

Depending on individual goals, add or subtract 500 calories to gain or lose weight, respectively. For our purposes, we will subtract 500. So 1705 is the calorie goal for this woman. Now, we need to determine the macro breakdown to begin tracking macros.

How to Break Down Macros

Typical recommended macro breakdowns are as follows:

  • Fats: 20-35% of calories
  • Carbs: 45-65% of calories
  • Protein: 10-35% of calories

You can start with a split within this range and adjust to your needs as you track macros and become more comfortable.

In our example, our woman might start with:

  • Fats: 30%
  • Carbs: 50%
  • Protein: 20%

This means she would begin to track macros to consume:

  • 511 calories from fat, or 57 grams of fat
  • 852 calories from carbs, or 213 grams of carbs
  • 341 calories from protein, or 85 grams of protein

How to Track Macros

Once you’ve got your numbers, all you have to do is log the foods you eat. You can do this with a pen and paper or an app like My Fitness Pal. Every time you eat, log the grams of carbs, proteins, and fats. Stay within your macros, and you’re sure to reach your goals.

If you find it’s a bit overwhelming to track macros, try to focus on understanding the nutrient breakdowns of foods so that when you stop counting your macros, you can eat more intuitively, roughly knowing what you’re consuming.

Supplement Superstore has supplements that can help you hit your macro goals if you typically fall short on protein or anything else. Remember, macro counting is a tool to assist you on your fitness journey, not something that should control you. Happy counting!

Also in Blog

Why You Should Take Probiotic Supplements Canada
Why You Should Take Probiotic Supplements

January 26, 2021 5 min read

You have likely heard about probiotic benefits for several years, whether from your doctor or old Activia yogurt commercials. Probiotic supplement sources have been around for a long time, but they are having a second moment as more and more research proves that they can positively affect many areas of your health. In this way, they just might be a “super” wellness supplement.

Read More
How to Use Supplements to Increase Strength Supplements Canada
How to Use Supplements to Increase Strength

January 23, 2021 5 min read

Working to increase strength is an ambitious goal with countless health and physique benefits. The approach to achieving such a goal is like building lean muscle mass or gaining weight.  Instead of focusing on the physique, we’re focusing on fueling and strengthening the muscles to turn you into a hulked-out version of yourself.

Read More
Perfect Sports Altrd State Pre-Workout Now Available Supplements Canada
Now Available: Perfect Sports Altrd State Pre-Workout

January 22, 2021 1 min read

When Perfect Sports announced that they were looking to launch a new pre-workout supplement in the Canadian market it was fitting that you would come to expect a clinically dosed pre-workout with a formula that delivered. Altrd State, their brand new pre-workout certainly does deliver that, and more!
Read More