HOW TO COUNT MACROS
1 to figure out your macro ratio, work out your basal metabolic rate (bmr) – the rate at which your body uses energy – then take into account your activity level. You can calculate this at if it fits Your macros (iifym.com), which will give you a daily calorie target that you can split between the three macronutrients.
2 If you’re working out regularly, carbs are essential for energy. At rest, the body utilises fat for fuel but switches to carbs during highintensity exercise. So consume a higher fat and protein to carb ratio on rest days, and eat more carbs and protein on active days.
3sadly, you can’t binge on junk food just because it fits your macros! Clean, whole foods are key, but the best thing about macros is that if you’re strategic about calories, you can have that bar of chocolate or slice of pizza. work on the 80/20 basis and you’re good.
4 Nailing the perfect ratio takes practice, but a nutrition label, scale and macro-counting app are all you need to work out what’s in your food. My Fitness Palhas a thorough list of foods. Other top apps include My Macros+ Diet Weight and Calorie Tracker and Fitocracy Macros.