How To Find Percentage Of Weight Loss
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How To Find Percentage Of Weight Loss
Macronutrients are carbohydrates, fats and proteins. Your body needs these nutrients to keep you healthy, strong and energetic.
How To Calculate Your Ideal Macronutrients Intake
This story is part of Health by the Numbers, a dive into how we measure health.
Keeping track of what you eat each day can help many who are trying to lose weight or achieve certain nutritional goals. However, trying to track every calorie may not be the best option. Instead, consider tracking your macronutrients—groups of nutrients that your body needs in large amounts each day, including fats, carbohydrates, and proteins.
There are many benefits to tracking macros instead of calories. First, you will have a more balanced diet by focusing on eating a variety of nutrients that give your body energy and help your digestive system function. Not only can this practice help you reach your health goals faster than focusing on calories alone, but this food logging method can also help you understand what foods make you feel good or bad, foods that improve your athletic performance, and foods that help you. . focus or drag. Counting macros can also help you change your current eating habits into healthier long-term patterns.
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You’ll need to learn how to read nutrition facts labels for this approach, but the benefits will far outweigh the time you’ll spend understanding macro-diet concepts.
Macronutrients are molecules that we need in large amounts, also known as key nutrients that we need simply to survive. Micronutrients, on the other hand, are substances needed in smaller amounts, such as vitamins, minerals and electrolytes.
The three macronutrients are carbohydrates, proteins and fats. Despite fad diets, you need all three: cutting out any macronutrient puts you at risk for nutrient deficiencies and disease.
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Carbohydrates give you quick energy. When you eat carbohydrates, your body converts them to glucose (sugar) and either uses the sugar immediately or stores it as glycogen for later use, often during exercise and between meals. Complex carbohydrates, such as starchy vegetables and whole grains, also promote digestive health because they are high in dietary fiber.
Protein helps you grow, repair injuries, build muscle, and fight infection, to name a few functions. Protein is made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body cannot make them on its own and you must get them from food.
Foods rich in protein include chicken, beef, fish, soy, yogurt, cheese and other dairy products. If you follow a plant-based diet, some starches, vegetables and legumes are also good sources of protein.
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Dietary fat is needed for your body to do a lot of work. You need fat to absorb fat-soluble vitamins (A, D, E, and K), to protect your body during cold weather, and for long periods of time without eating. Dietary fat also protects your organs, supports cell growth, and stimulates hormone production.
There really is no answer to this question – everyone is different, and therefore, everyone’s preferred macronutrient intake will be different. However, federal dietary recommendations suggest this ratio of macronutrients:
The federal recommendation is based on the fact that carbohydrates serve as the body’s primary fuel source and are the easiest macronutrient for the body to convert food into energy. The process of metabolizing fat and protein is more complex and takes longer, which will not serve you well when you need quick energy.
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Your macro ratio depends on your health and fitness goals, as well as how your body responds to certain foods. For example, many people thrive on a low-carb diet, but the thought of a low-carb diet makes me shudder. I function at my best when I eat 50% carbs.
Likewise, you may do well on a high-protein diet, while others may experience digestive discomfort from consuming too much protein.
Note that some people, especially those on a keto diet, count net carbs instead of total carbs. To get net carbs, subtract the grams of fiber from the total grams of carbohydrates. Why count net carbs? Our bodies do not digest fiber, so it is not absorbed by the small intestine and does not provide it with energy. In that sense, fiber calories don’t count.
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Now you know what a macro is and how many calories there are. Next, you need to do some math. This is because your intake ratio is written in percentages, but the nutritional information is given in grams. I’ll use my macro intake as an example.
1. First, you need to know how many calories you eat (or want to eat) every day. I eat about 2,300 calories a day.
2. Next, determine your ideal ratio. I like to eat 50% carbs, 25% fat, and 25% protein.
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If you don’t like math, don’t worry. The Internet is home to several macronutrient calculators that will do the math for you.
IIFYM stands for “If It Fits Your Macros” — a popular phrase and hashtag used by the macro tracking community to refer to their flexible dieting approach.
This calculator is one of the most comprehensive available. It collects lifestyle and health information that most calculators don’t, such as how active you are at work, what your cravings are and whether you have any medical conditions.
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The Healthy Eating Macro Calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level. You can adjust your ratio based on whether you want to lose weight, lose 10% body fat, maintain or gain weight.
I like this macro calculator because you can see your ratio in terms of the whole day, three meals, four meals or five meals.
This macro calculator uses Lean Body Mass (LBM), Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to calculate the exact ratio. Athletic Legion
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The Legion Athletics Macro Calculator is another very detailed calculator. Consider your weight, body fat percentage and activity level. From there, the calculator determines your lean body mass, basal metabolic rate and total daily energy expenditure.
The advantage of this calculator is that you get a more accurate ratio because it takes into account more factors. The downside is that you need to know your body composition before using it.
Choose whether you want to gain, lose or maintain your current weight and you can use the slider at the bottom to adjust your ratio if the automatic recommendations aren’t right for you.
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“Macro tracking” refers to the process of logging all your meals throughout the day and breaking down your macro ratios to make sure you’re eating according to your goals. It sounds scary, but again, the web comes to the rescue with various digital macro tracking programs.
The free version of MyFitnessPal does not allow you to enter total grams for macros, only percentages. If you’re comfortable with just percentages, then MFP is a great free option because of its barcode scanning features and large food and beverage database.
With a premium membership, you can track amounts and percentages in grams and you can see macro breakdowns for each meal and snack. Premium membership also gives you additional features such as food analytics (the quality of what you eat), food timestamps (when you eat what) and weekly reports.
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You can also track your weight and enter custom foods for homemade recipes so you don’t have to record individual ingredients. My favorite thing about MyMacros Plus is that it can be used offline, so you can track macros even when you’re offline.
Tip: Food databases are useful, but often include multiple entries with different information for the same item, which can be confusing. It may be easier to manually record the macronutrients in your food instead of relying on a food database.
The timer tracks vitamins and minerals in addition to macros. It also lets you track important biometrics like blood pressure, cholesterol, sleep, mood, pulse and more, but you need this information on hand first to use the feature.
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If you have access to that information, Cronometer provides insight into long-term trends and a clear picture of your overall health. While Cronometer is impressive, it can be a bit overwhelming if you only want to track macros and not the other metrics it offers.
Know that you don’t need to follow macros to get healthy, lose weight, build muscle or achieve any other health goal. The only time you really need to track your macros is if your doctor has told you to.
Of course, noting every bite can be frustrating and time-consuming, but keep in mind that you’ll get pretty good at spotting eye slices.
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