Counting Macros vs Calories In/Calories Out

How many times in your life have you heard “calories in, calories out?”

I can honestly say for years, I honestly believed this. You must burn more than you take in, in some ways that is the case, it doesn’t tell the whole truth because not all calories are created equal! 

If you truly want to burn fat and build lean muscle, calorie depletion is NOT the answer, nor is ONLY counting calories. When you decrease your calorie intake to lose more weight or burn more fat, you will eventually get to a place that you cannot sustain, not to mention if those calories are filled with fast food, candy, and junk. Your body needs enough fuel, and the right kind, to function not just normally but optimally. Long-term calorie restriction results in loss of muscle mass, decreased energy, fatigue, lack of nutrients to support body functions, and more.

Look at it this way: a bag of potato chips at 100 calories is NOT the same as a 100-calorie baked sweet potato, which is why we track MACROS and not calories. This way, we can see exactly what is filling up those calories and be sure we are using them to our full advantage to burn fat and build muscle while having plenty of energy.

What are macros?

Macros (or macronutrients) are the molecules are bodies need to grow and be active. We use these molecules as energy to do work on our cells, tissues, and organs. This energy helps us break down nutrients, repair damaged cells, grow new cells, and more. There are three basic macronutrients: carbohydrates, protein, and fat.

All three macros are essential to properly fueling our bodies. Carbohydrates (or carbs) are our main fuel source for energy. Carbs, for example, include fruits, vegetables, grains, and potatoes. A lot of people tend to overeat carbs and when the body can’t use all of them, the excess carbs are stored as fat. On the other hand, some people avoid or undereat carbs (Keto) and this robs their bodies of essential micronutrients and fuel for their bodies. In addition, it is not a sustainable lifestyle.

Proteins are essential for building muscle, muscle retention and maintenance. If you are not eating enough protein, your body WILL go into starvation mode and you will start to lose muscle mass, which is exactly why we track protein. A good rule of thumb for protein is 0.8 to 1.2 times your body weight in grams of protein. Of course, it is individualized depending upon your health and fitness goals and the amount of muscle mass you currently have or are trying to build. Some examples of protein sources include eggs, chicken, pork, beef, seafood, tofu, legumes, and beans.

Fats contain more chemical energy than carbs or proteins, which is why our bodies use fat to store excess energy when we overeat. Dating back to prehistoric times, people stored fat for times when food sources were not plentiful, and they needed to have energy to live on. In modern society we have less opportunity to use that stored energy as we live more sedentary lifestyles. I teach you how to burn through fat stores (we become fat burners instead of sugar burners) to create a leaner body composition. We do this through carb cycling and intermittent fasting. Examples of fat include extra-virgin olive oil, avocados, coconut oil, nuts, seed and nut butters, and olives.

Based upon your individual wellness & fitness goals, I help you assess and determine the proper macro targets to achieve your goals. As you progress on your journey, I adjust your macro targets to keep your metabolism active and avoid a plateau in your journey. We are very strategic in setting up your macros and intentional in assessing them throughout your journey.

You can see how “calories in and calories out” is not an adequate or accurate measure of how to achieve your weight loss or fitness goals. You need to know what makes up the calories and to ensure you are eating the right percentage of each macronutrient to maximize and sustain your lifestyle. Macro tracking is just one of the many strategies we use in setting you up for success in achieving your health and wellness goals.

Ready to learn more?