Stop Starving, Start Tracking

IIFYM (if it fits your macro’s) is a really common way and newer trend in the weight loss world to track what you are eating…. and can be confusing to figure out, so I’ll break it down a bit for you.

Macro’s, micro’s...what are they, what’s all the hype and frankly, why do we care????

OK, the definition of a Micro nutrient according to Wikipedia is: “Micronutrients are nutrients required by humans and other organisms throughout life in small quantities to orchestrate a range of physiological functions.”

So a micro nutrient is our basic vitamins and minerals. Not too complicated, we get them through food and various supplements. Now macronutrients are as defined by Wikipedia: “…the components in foods that an organism utilizes to survive and grow. Macronutrients provide the bulk energy for an organism's metabolic system to function, while micronutrients provide the necessary cofactors for metabolism to be carried out. Both types of nutrients can be acquired from the environment. They are used to build and repair tissues, regulate body processes, and are converted to and used for energy.”

Macronutrients are your basic carbohydrates, fats and proteins...but in order for them to be utilized by the body properly, we need appropriate amounts of micro’s as well. Micro’s are generally obtained by eating a wide variety of foods and proper supplementation as recommended by a professional.

OK, so macro’s....this is where things can get overly complicated but I will try to break it down in simple terms:

• One gram of carbohydrates has 4 calories.

• One gram of protein has 4 calories.

• One gram of fat has 9 calories.

Many macro plans also include fibre. Why? It’s not a macro, but we need certain amounts of fibre for good health. Not having enough fibre can be....ahem, uncomfortable shall we say? It’s important to include a specific fibre goal to ensure you are not just eating junk (or crap, haha...get it?) and including vegetables and variety into your every day diet.

So how do we figure out a macro plan? What’s the right amount of everything for you? This is where things get a bit confusing because everyone is different. If you don’t know how to read your body (biofeedback) or understand how food is utilized, it can get even more confusing.

A general rule of thumb is 0.8g-1.5 grams of protein per pound of bodyweight. This is dependent on your activity level (your training demands) and/or goals. 1.5 grams is high, I don’t personally recommend many people go that high unless your training demands are HIGH, you’re a larger person with more muscle mass or you have specific goals that require higher protein demands. Too much protein isn’t a good thing, it can be hard on your body...more protein doesn’t equal more muscle, contrary to what people think. Protein is still calories and if your body isn’t using those calories, what’s the point? Protein is for building, repair and maintenance of muscle mass...it’s made up of a chain of 21 essential amino acids that serve as the building blocks to construct muscle. In order for protein to actually be used by the body, and not stored as fat or excreted (urinating out), you need carbohydrates. Less than %0.04 of protein is used as energy by the body.....we get our energy from carbohydrates. So let’s talk about the taboo of carbs!

Carbs are what fuels us...our brain, hearts, organs and muscle. This is how we get energy to live! Without enough carbs, our body goes into what’s called ketoacidosis, breaking down the amino acid chains provided by protein, for energy. It’s a common practice in the fitness community to go on a “keto” diet, but not something I recommend often.

So how many carbs per day do we need? Again, this depends on your activity level, body, goals and overall diet. Everyone is different. Some people can breakdown carbs faster and use them more efficiently than others...some are more sensitive and require external factors (ie: training) to encourage our body to utilize carbs more efficiently.

I just googled “how many grams of carbohydrates do you need per day” and got an overwhelming amount of conflicting information! Most of it says you need to base it on a percentage of your overall calorie intake per day, which I agree with… to a point. If you are inactive, you don’t need 50% of your calories coming from carbs but you do need a decent amount to keep your body running.

So how many calories do we need? There’s the kicker....

Most people can figure out their caloric needs by doing a simple formula .... 8-22 (or higher) x bodyweight. Now, where do you start? Generally, 10-13 x bodyweight would be a lean out phase. 14-18 x bodyweight would be a maintenance phase, higher than that would be a “bulking” phase. All of this is individual however, some people can lean out at higher levels or put on muscle at a moderate level, it’s unique to everyone.

How do we break this down? It all depends on various factors: training demands, genetics, body composition, general activity levels, employment, etc. This is where a professional would come in to help or do some research! I generally recommend start as high as you can so you have somewhere to go. Starting at 8 x bodyweight sounds like a great idea....but where do you go if your weight loss stalls? So starting in the middle of the pack is a smart, safe choice.

Break it down by starting with your protein needs (as I mentioned above). Then add in your Omega’s, these do count as calories and need to be factored in...anywhere from 2-3g/day of an EPA/DHA combo. Then factor in what you will need post-workout....protein, 30-60g (depending on your needs) and any low fat carb in the same amount. Both of these things will be dependent on training volume, intensity and your goals. After you’ve done that, figure out your fats....20-40% of your calories should come from healthy fat sources, like nuts, olive oil, coconut oil, avocado, natural peanut/almond butter, etc. Fill in the rest with your carbs and voila!

So there ya go, IIFYM in a nutshell. The reason why I prefer macro plans for clients is basic food understanding and NO deprivation. How many “diets” have you been on where as soon as you see you can’t have certain things, that’s all you want? I’ve generally found that restricted plans lead to unhealthy eating behaviors and attitudes....freedom in food choices is the key. Understanding what you’re eating is also key. Diets have a start date and an end date, they are not sustainable long term. I have yet to meet anyone that is able to fully commit 100% to a “diet” without going off the rails a few times. Eating according to macro’s is how we all should eat...it’s sustainable, gets results and can include almost anything you’d like! That sounds like the best plan to me!