What are macros and how do I use them in meal prep?
Macros, short for macronutrients, are the nutrients that provide us with energy and are
needed in larger amounts in our diet. They include:
1. Proteins: Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Each gram of protein provides about 4 calories.
2. Carbohydrates: The body's main source of energy. They are broken down into glucose, which fuels your cells. Each gram of carbohydrates provides about 4 calories.
3. Fats: Important for absorbing vitamins, protecting organs, and providing energy. Each gram of fat provides about 9 calories.
Calculating Macronutrient Needs for meal prep.
To calculate your macronutrient needs during your meal prep, you can follow these steps:
1. Determine Your Daily Caloric Needs: This depends on factors like age, sex, weight, height, and activity level. You can estimate your Total Daily Energy Expenditure (TDEE) using online calculators or formulas like the Harris-Benedict Equation or Mifflin-St Jeor Equation.
2. Set Your Macronutrient Ratios: Based on your goals (e.g., weight loss, muscle gain, maintenance), you might choose different ratios. A common starting point might be:
Protein: 10-35% of your total daily calories
Carbohydrates: 45-65% of your total daily calories
Fats: 20-35% of your total daily calories
3. Calculate Grams of Each Macronutrient:
Proteins and Carbs: Multiply your total daily calories by the percentage
allocated to protein or carbs, then divide by 4 (since each gram provides 4
calories).
Fats: Multiply your total daily calories by the percentage allocated to fat,
then divide by 9 (since each gram provides 9 calories).
Example Calculation
Suppose your TDEE is 2,000 calories and you decide on the following macro
distribution:
30% Protein
50% Carbohydrates
20% Fats
Protein:
30% of 2,000 calories = 600 calories from protein
600 calories / 4 calories per gram = 150 grams of protein
Carbohydrates:
50% of 2,000 calories = 1,000 calories from carbohydrates
1,000 calories / 4 calories per gram = 250 grams of carbohydrates
Fats:
20% of 2,000 calories = 400 calories from fats
400 calories / 9 calories per gram = about 44 grams of fats
By tracking your intake of these macronutrients, you can adjust your diet to meet your
specific health and fitness goals.
At Reflected Wellness our nurse practitioners care about your whole health! We want to give you sustainable guidance to help you achieve your mental and physical health goals. Meal prepping can take a bit of time initially, but it quickly becomes a smooth routine and can save you a lot of time during the week. Time saved is less stress!
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