Should I count calories or macros? Maybe both?

Isn’t counting Macros just the same as counting calories?

This is a great question and the answer is no, well kind of. I will attempt to explain. Counting calories is important in weight loss. At the end of the day, all diet/nutrition plans must create a calorie deficit to help you lose weight. There are no two ways about it, you have to eat less than you burn, period. Having said that, where the calories you do consume come from can and does play an important role in truly achieving the results you are seeking.

Going back to the question, “aren’t counting calories and macros just the same thing?” Counting calories only gets you half way there. Counting macros allows you to tailor make where the calories come from and will lead to the best outcome. The next question people usually ask is “What are macros?” if this is you, you are not alone.

Macro is short for Macronutrient and only macronutrients deliver energy to the body. There are three macro nutrients; Carbohydrates (pretty much exclusively a fuel source with some fiber), Protein (primarily for structure and secondarily for energy) and Fats (a split between structure and energy) The amount of energy these macro nutrients deliver to the body are known as calories and are simply a measure of heat. Carbohydrates deliver 4 calories per gram, protein, 4 calories per gram and fats deliver a whopping 9 calories per gram. Knowing how many calories come from each macronutrient allows you to count calories as well as count macros. So basically, you are still counting calories (making sure you eat less than you burn) while making sure you are supplying the body with what it needs to be HEALTHY! Not just lose weight!

The third question for many individuals, is “how do I know how many calories and macros I need to lose weight?” This is where the fun begins. To answer both questions correctly requires a few calculations.

First we need to determine how many calories we burn per day. At Max Muscle Davis, we can help you calculate your individual burn by using our INBODY 570 body composition machine. The INBODY 570 gives a baseline or BMR (Basal Metabolic Rate) using ONLY lean body mass. Most on-line BMR calculators use a total body method to calculate your estimated BMR. This can be greatly exaggerated if you if you have more than a few lbs of fat to lose. Using the INBODY 570 allows us to know more precisely how many calories your body needs to perform its basic functions.

From there, we need to calculate how many calories you burn via daily activity and exercise. Once these calories are calculated we are able to start to calculate a deficit and put together a plan for you. We have several options based on our consultation and based on your individual goals.

Perhaps the most important part of any weight loss/fat loss program is seeing progress. With any of our plans comes follow-up scans on the INBODY. While we provide the Body Composition measurements, we ask you to assess progress in these areas as well. Circumference, how your clothes fit (size reduction), photos (before and after) and of course how you feel. Progress in any of these areas should give you hope and encouragement to continue. People don't get out of shape in one week so you cannot expect to get in shape in one week either. It will and does take time to become healthy and lose fat the right way. That being said, please take our moto and think of it often. "Learn to enjoy the journey of getting into shape not the destination of being in shape". If you follow this advice, you will find joy every day you are working toward the new you rather hoping to see the future

you in the mirror or on the scale every day with disappointment at how long it takes.