The Micro And Macro Days Diet Plan: A Balanced Approach

The macro diet, also known as the macronutrient diet, is a flexible eating style that can be tailored to help individuals achieve their health and fitness goals. It involves tracking and manipulating the intake of three macronutrients: proteins, fats, and carbohydrates. This approach focuses on counting macronutrients instead of calories, with the goal of achieving a specific ratio of carbs, protein, and fat to build a balanced diet. The macro diet has gained popularity due to its perceived benefits for weight loss and health improvement. However, it requires precise calculations and can be time-consuming, potentially contributing to disordered eating behaviours.

Counting macronutrients

Counting macros involves determining your nutrient needs and using a food journal or app to track your intake. It is relatively simple but can be confusing if you're just starting.

• Figure out your calorie needs: Calculate your resting energy expenditure (REE) and non-resting energy expenditure (NREE). REE refers to the number of calories burned at rest, while NREE indicates calories burned during activity and digestion. Adding these together gives you your total daily energy expenditure (TDEE). You can use an online calculator or the Mifflin-St. Jeor equation to determine your TDEE.
• Decide on your ideal macronutrient breakdown: Typical macronutrient recommendations are 45-65% of total calories from carbs, 20-35% from fats, and 10-35% from proteins. However, these recommendations may not fit your specific needs and can be fine-tuned to achieve specific objectives. For example, someone pursuing a ketogenic diet would need much more fat and fewer carbs.
• Track your macros and calorie intake: Use a website, app, or food journal to log the foods you eat. Popular apps include MyFitnessPal, Lose It!, and My Macros +. You can also use a digital food scale to weigh your food portions for more accurate tracking.
• Calculate your macros: Determine your calorie and macronutrient needs, then log your macros. For example, if you choose a ratio of 50% carbs, 30% proteins, and 20% fat, you would need 50% of your total calories from carbohydrates, 30% from proteins, and 20% from fat.

Counting macros can provide several benefits, including improved diet quality, weight loss, and assistance with specific health and fitness goals. However, it is not recommended for those with a history of eating disorders or disordered eating, as it could promote rigid eating habits and social restrictions.

Macronutrients vs micronutrients

Macronutrients and micronutrients are both essential to a healthy diet. However, they differ in the amounts required by the body and the roles they play in keeping us healthy.

Macronutrients

Macronutrients, or "macros", are the building blocks of nutrition. They are nutrients that our bodies require in large amounts to function properly. They include carbohydrates, proteins, and fats. These provide our bodies with the calories or energy needed to function.

Carbohydrates are the main source of energy and can be found in foods like grains, fruits, vegetables, legumes, milk, and yogurt. Proteins help build and repair muscles, organs, skin, blood, and hormones, and are found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs. Meanwhile, fats insulate and protect our bones and organs, and act as a backup source of energy. Healthy, unsaturated fats can be found in olive oil, avocados, nuts, seeds, and fatty fish like salmon.

The Dietary Guidelines for Americans recommend the following intake of macronutrients:

• Carbohydrates: 45% to 65% of calories
• Proteins: 10% to 35% of calories
• Fats: 20% to 35% of calories

Micronutrients

Micronutrients, or "micros", are nutrients that our bodies need in smaller amounts. They include vitamins and minerals like calcium, iron, vitamin C, vitamin A, or B vitamins. While they don't provide energy, they are essential for functions like digestion, hormone production, and brain function.

Examples of micronutrients include:

• Vitamin B1 (thiamine): aids in converting nutrients into energy and can be found in white rice, fortified breakfast cereals, and black beans.
• Vitamin C (ascorbic acid): required for the creation of neurotransmitters and collagen, and can be found in red peppers, oranges, grapefruits, and kiwis.
• Calcium: helps build strong bones and teeth and aids in muscle function. Found in yogurt, orange juice, cheese, and milk.

Most micronutrients are measured in milligrams or micrograms, and it can be difficult to measure and track them in our diets. However, they are essential for good health, and a balanced diet that includes a variety of fruits and vegetables can help ensure we are getting enough micronutrients.

Health benefits

A macro diet involves counting the intake of three macronutrients: proteins, fats, and carbohydrates. It is a flexible diet that can be paired with other diet plans or dietary preferences. It is often used by people looking to lose weight, gain muscle mass, or adjust nutrients based on their personal health goals.

Weight Loss

Counting macros may be particularly effective for weight loss because it sets out specific dietary recommendations. For instance, tracking macros can help those following high-protein, low-carb diets, which are linked to weight loss. Research also shows that tracking food intake may aid long-term weight maintenance.

Improved Diet Quality

Counting macros can shift your attention from calorie content to food quality. For example, a bowl of sugary cereal may have a similar number of calories as a bowl of oats topped with berries and pumpkin seeds, but these meals vary widely in macronutrient content. Counting macros may lead you to choose more nutrient-dense foods to fulfill set macronutrient ranges.

Specific Health Goals

The macro diet is popular among athletes and those with specific health goals other than weight loss. For example, a person with type 1 diabetes needs to balance their insulin intake with their carb intake. Counting macros ensures that their macronutrient needs are being met.

Blood Sugar Control

Counting macros can help with blood sugar control. A person pursuing better blood sugar control and wanting to lose excess body fat may benefit from a meal plan consisting of 35% carbs, 30% fat, and 35% protein.

Heart Health

Manipulating macronutrients over a six-month period appears to result in modest weight loss and improved heart health, especially in terms of reducing blood pressure.

Calculating your macros

Step 1: Estimate Your Calorie Needs

The first step is to estimate how many calories you need each day. This can be done in several ways. You can track your food intake for a week to get an average, or you can use an online calculator, such as the National Institutes of Health Body Weight Planner. If you're trying to lose weight, you'll want to consume fewer calories, while gaining weight requires consuming more.

Step 2: Determine Your Macronutrient Ratios

The next step is to decide on the ratio of macronutrients you want to consume. This will depend on your health and fitness goals. For example, if your goal is to build muscle, you might want a higher percentage of protein. The Dietary Guidelines for Americans recommend the following ratios for general health:

• Carbohydrates: 45% to 65% of calories
• Protein: 10% to 35% of calories
• Fat: 20% to 35% of calories

Step 3: Calculate the Grams of Each Macronutrient

Once you know the percentage of calories coming from each macronutrient, you need to convert this into grams. This is done using the following equation:

> Total calories × target percent ÷ calories per gram

For example, if your daily calorie target is 2,000 calories and you want 30% of those calories to come from protein, the calculation would be:

> 2000 calories × 30% = 600 calories

> 600 calories ÷ 4 grams = 150 grams of protein

Repeat this calculation for each macronutrient to determine your daily targets.

Tips for Tracking Macros

• Use a smartphone app like MyFitnessPal or Cronometer to easily track your macro intake.
• Weigh your food with a digital scale, especially when starting out, to ensure accurate portion sizes.
• Plan your meals in advance and prepare several days' worth of meals to make it easier to stick to your targets.
• Build your meals around your primary target macronutrient, especially if you have specific goals like running or muscle building.
• Remember that you don't have to track your macros every day forever. Taking breaks can make the program more sustainable.
• Don't obsess over perfection. It's okay if your macros don't add up perfectly every day. Focus on reaching your targets most of the time.
• Learn to read nutrition labels and pay attention to the protein and sugar content. Choose foods where the grams of protein are higher than the grams of total sugar.

Tracking your macros

• Determine your calorie needs: Before you can start tracking your macros, you need to know your daily calorie needs. You can use an online calculator or formula, such as the Mifflin-St. Jeor equation, to estimate your daily caloric needs based on your body and lifestyle.
• Calculate your macronutrient ratio: Once you know your total daily calories, you can determine your macronutrient ratio. The Dietary Guidelines for Americans (DGA) recommends the following ratios: 10-35% proteins, 20-35% fats, and 45-65% carbohydrates. However, these ratios may vary depending on your specific goals and needs. For example, endurance athletes may need a higher percentage of carbohydrates.
• Use a tracking app: There are many smartphone apps available, such as MyFitnessPal or Cronometer, that can help you track your macro intake. These apps allow you to log your meals and snacks, and they will calculate the amount of each macronutrient you are consuming.
• Weigh your food: Investing in a digital scale can help you accurately track your macros. This is especially useful when you are first starting out, as it can be difficult to estimate portion sizes accurately.
• Plan your meals: Meal planning and prep can make it easier to track your macros. You can prepare several days' worth of meals that fit your macronutrient targets and store them in the refrigerator or freezer for quick and convenient options.
• Focus on your primary target: Depending on your goals, you may want to focus on one particular macronutrient. For example, if you are a runner, you may want to prioritize nutrient-rich carbohydrates to fuel your workouts.
• Take breaks: Tracking your macros can be time-consuming and restrictive, so it's important to take breaks from time to time. This can help make the macro diet more sustainable in the long run.
• Don't obsess over perfection: It's important to remember that your macros may not be perfect every day, and that's okay! Do your best to reach your targets, but don't stress if you're a little off. Nutrition labels can have a margin of error of up to 20%, so there is already some flexibility built-in.
• Read nutrition labels: When choosing foods, be sure to read the Nutrition Facts label to understand the amount of each macro in one serving. Pay attention to the protein and sugar content, and choose options where the grams of protein are higher than the grams of total sugar.
• Personalize your targets: Ensure that your macro targets are personalized for your specific goals and lifestyle. Don't compare your targets to those you see online or on social media, as these may not be appropriate for your individual needs.
• Be realistic: Social media influencers may post idealized images that are not realistic. Remember that there may be factors other than diet at play, such as lighting, photo editing, supplements, or extreme training protocols.

Remember, tracking your macros is a tool to help you achieve your health and fitness goals. It's important to enjoy the process and make sustainable choices that you can stick with in the long term.

Frequently asked questions