MACRO COUNTING 101
Before you start counting macros it’s probably a good idea to know what they are. Protein, carbohydrates, and fats are the three main macronutrients that make up our daily diet each with their own caloric values. Both protein and carbs have 4 calories per gram while fats are 9 calories per gram. Counting macros is the most accurate way to track calories, eat for your goals, and far superior than calorie counting alone. Let’s break down the importance of each one before we get into the nitty gritty

THE HOLY TRINITY

Protein is needed to maintain muscle mass, help with satiety, and is most thermogenic of 3 macros. Thermogenic meaning it takes the most energy for our body to use it, but it is negligible so don’t think overdoing protein will lead to much of a metabolic boost; it won’t have any benefit and will likely result in digestive upset
Carbohydrates give us energy for workouts and everyday life. They can be good sources of fiber and are fucking delicious! To make gains in the gym carbs are essential and you can ignore just about every article on the internet saying they’re bad for you; remember when cigarettes were good? We need carbs to fuel our workouts then replenish glycogen depleted from a lift.


Carbohydrates give us energy for workouts and everyday life. They can be good sources of fiber and are fucking delicious! To make gains in the gym carbs are essential and you can ignore just about every article on the internet saying they’re bad for you; remember when cigarettes were good? We need carbs to fuel our workouts then replenish glycogen depleted from a lift.

Fats are the most calorically dense of the three macros and a great balance for satiation and energy. Fats are essential for our hormonal health, gut health, and brain function. This is the most important of the three macros to measure completely accurately as the calories can add up quickly!
MACRO SOURCES
Food Sources- it is helpful to keep a list of pure and hybrid macro sources on hand as you are learning to count macros and build meals. I’ve compiled a list below for guidance; if there are any foods you enjoy that I missed please let me know and I will include them.
MACRO CHEAT SHEET

BUILDING YOUR MENU



**You can see grams per meal on the cronometer app above each meal, and the daily total at the top. If using the desktop version, select the whole meal to see the macro breakdown at the bottom of the diary.**


THE FOURTH MACRO


- search Cronometer “vodka as carbs”, “vodka as fats”. This should do the work for you but always triple check that the macros add up to calories.
- google calories or look at label then do the math yourself. 1oz of vodka is 60 cals so if I’m using carbs 60/4=15carbs. At the bottom of meal there are three dots, select “quick add” than enter 15 carbs.
- Note that macros listed on labels only accounts for additive, not the actual alcohol, so be mindful of total calories and account for them!
DINING OUT

**rule change- you can further simplify by sticking to just protein and vegetables, like a salad, then distribute carbs throughout other meals in the day. One less thing to track!**


**rule change- you can further simplify by sticking to just protein and vegetables, like a salad, then distribute carbs throughout other meals in the day. One less thing to track!**
MEAL PREP RECOMMENDATIONS

FOOD FOR THOUGHT







TIPS AND TRICKS





8oz=1cuP
4oz=1/2c= deck of cards for protein, small fist for carbs
1.5oz=1 shot glass, small salad dressing cup
1oz=2 tablespoons = 1 cheese cube or 1 dice
8oz=1cuP
4oz=1/2c= deck of cards for protein, small fist for carbs
1.5oz=1 shot glass, small salad dressing cup
1oz=2 tablespoons = 1 cheese cube or 1 dice


Sarah Fucinari
Certified Nutrition Coach & Personal Trainer
