Look (UK) - - YOUR BEST BODY -

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 (, 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.

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