When you’re juggling family, work, and lots of other responsibilities, committing to losing weight can be very difficult. However, one way to make it easier is to focus on your macros.
Macro tracking is a process whereby you do not stress about every single calorie you consume. Instead, you develop a clearer picture of what your body really needs for energy, fat loss, and overall health.
You might think you need to be an expert nutritionist to do this. But that is not the case.
In this guide, we’ll break down what macros are, how to calculate them, and how you can use them in everyday life. We’ll also highlight some tools that will help you plan meals that work for fat loss and enable you to enjoy delicious food with your family.
What Are Macros?
“Macros”, short for macronutrients, are the nutrients your body needs in larger amounts. They include protein, carbohydrates, and fats. Each of these plays a different, but essential role in your health and weight loss journey.
For instance:
- Protein helps with muscle repair, keeps you full for longer, and supports fat loss
- Carbohydrates provide energy (which is especially important if you want to stay active)
- Fats promote hormone health, brain function, and longer-lasting energy
Many people think fat loss is simply about cutting calories. But actually, it’s about fuelling your body with the right mix of nutrients. That’s why understanding your macronutrient breakdown can be more effective than following restrictive diets.
When you get the right balance between the three, you’re more likely to see tremendous results over time.
How to track your macros
The question you are probably asking right now is, “How do you track macros”? Well, here are four steps you need to take.
Step 1: Work Out Your Daily Calorie Needs
Before you can figure out your macro ratio for weight loss, you need to know how many calories your body requires each day. This number is important to know as it is your daily energy budget.
For most women, the number of calories your body needs will depend on your age, weight, height, and how much physical activity you engage in. Once you have determined how many calories you need to maintain your weight, you can set about creating a slight calorie deficit to encourage fat loss.
Working out these numbers on your own can be quite confusing if you rely on tricky formulas. But thankfully, you can use Bondi Meal Prep’s calorie calculator to get your specific figure in seconds.
Step 2: Set Your Macro Ratios for Fat Loss
After you know your daily calorie requirements, the next step is to divide those calories into the right macronutrient ratios.
A popular starting point for fat loss is a split of 40% protein, 30% carbohydrates, and 30% fats. Some people find that a 35/35/30 ratio works better. This is especially the case if they are more active and need extra carbohydrates for energy.
For mums who are aiming for fat loss, the key to being successful is to make sure you’re getting enough protein. Doing this will help you feel satisfied after meals and should reduce your temptation to snack. It also supports your metabolism, which is essential when you’re trying to lose fat.
It is worth recognising that the exact balance will be a little different for everyone. However, starting with these ratios can set you on the right path.
Step 3: Calculate Protein, Carbs, and Fats
Once you know your ratio, it becomes easier to calculate the grams of protein, carbs, and fats you should be eating each day.
For example, if your calorie target is 1,800 calories per day and your ratio is 40/30/30, you’d need to aim for:
- 720 calories from protein
- 540 calories from carbohydrates
- 540 calories from fats.
If you were to convert those numbers into grams, it would work out to about 180 grams of protein, 135 grams of carbohydrates, and 60 grams of fat.
This may sound like a lot of maths. But after doing it once, it will become easy to keep the numbers the same on most days.
Step 4: Track Your Macros in Everyday Life
The real challenge lies not actually in calculating your macros, but working them into your daily routine.
When you lead a busy life full of school runs, family dinners, and work, it can be easy to lose track of them. However, one good way to make it easier is to use apps that log your meals and show you how close you are to hitting your targets. Alternatively, you can also check food labels and get familiar with portion sizes.
Meal prep and planning with macros can also help. You don’t have to cook special meals for yourself while preparing something different for your family. Indeed, a basic chicken stir-fry with vegetables and rice can be portioned differently depending on who’s eating. For instance, you could provide kids with a little more rice and keep a bit more protein for yourself.
Just by making simple adjustments, you will find it easier to hit your targets without creating extra work.
Common Mistakes People Make
When people first start tracking macros, it’s easy to make mistakes. One of the most common is cutting calories too low.
It may seem like the quickest way to lose fat. But undereating can actually slow down your metabolism and leave you feeling drained. Another error people make is overlooking hidden calories. Unfortunately, as delicious as they might be, sauces, dressings, and even drinks can contain more than you think and throw off your numbers without you realising.
A third mistake is becoming too focused on the numbers and ignoring your body’s signals. Tracking can be a useful tool. However, it should never replace listening to your hunger and energy levels.
You should always remember that macro tracking is a guide to help you and not a rigid set of rules you can’t bend.
