The "If It Fits Your Macros" diet has become increasingly popular in the last decade, as it challenges the idea that eliminating certain foods is necessary to achieve bodybuilding goals. Instead, the diet focuses on tracking macronutrients and calorie consumption, relying on the principle of "calories in, calories out." This principle suggests that to gain weight, you must consume more calories than you burn, and to lose weight, you must consume fewer calories than you burn. This approach is straightforward and dependable, allowing you to change your body composition without excluding specific foods, which may make it more manageable to follow. Discover below how this adaptable dietary plan can transform your own meal regimen.
Get It Going:
This approach relies on calorie tracking as the foundation and justification for dietary adaptability. However, to accurately monitor your calorie intake, you need to determine your total daily energy expenditure (TDEE). To do so, you can utilize a TDEE calculator by inputting your weight, height, gender, age, and activity level, which can approximate your average daily calorie needs. From there, you can effortlessly add 300-500 calories to promote muscle growth or deduct 500 calories to decrease body fat.
Macro Time:
Following calorie tracking, the next step is to monitor macros. Macro calculators are beneficial in providing an overview of how much protein, carbohydrates, and fats you should consume to reach your desired objectives. Adequate protein consumption is crucial for promoting lean muscle growth or maintaining muscle mass when striving for fat loss. Carbohydrates are advantageous for supporting performance-related fitness goals. Strategically timing the majority of your carbohydrate intake before and after workouts can optimize the benefits of the "If It Fits Your Macros" diet. Lastly, healthy fats aid in hormone synthesis and satiety, preventing uncontrollable cravings.
It is important not to overlook the micronutrients:
Although the "If It Fits Your Macros" diet allows for flexibility in food choices, the quality of the food consumed remains important. This dietary approach aims to provide freedom within specific guidelines. Therefore, it is highly recommended to emphasize healthy eating habits and food quality. A diet primarily composed of nutritious foods will ensure a balanced micronutrient intake and sustained energy levels throughout the day. Limiting processed foods and incorporating ample amounts of vegetables is always advantageous. However, in the end, the most critical factors in this diet are the total calorie intake and the adequate protein consumption.
Macro Counting Meta:
Now before wrapping this up, it can be good to know how to best accomplish macro counting. The easiest way to consistently ensure you’re hitting your desired macro targets and calorie deficit/surplus is to use an app. MyFitnessPal has carved its place in the center of the macro-based eating plan world, however there are countless different ones that each offer their own unique perks. As long as you are able to track your macro ratios, then you’ll be great. Even just a pad and paper can get the job done.
