How to Count Macros: Part 1

Flexible dieting, or "if it fits your macros" (IIFYM) has become increasingly popular in the fitness and nutrition culture. Instagram posts from fitness enthusiasts glorifying the "principles" with pictures of 6 pack abs, pop tarts, pizza and donuts have sparked the interests of many clients.

This blog series is intended to break down the principals, fight the misconceptions and explain how to make flexible dieting work for your lifestyle and specific goals. Owner and founder of The Diet Doc, Dr. Joe Klemczewski, was one of the first to implement these principals in the body building world over 20 years ago. Being a Diet Doc clinician has given me the opportunity to learn and train under Dr. Joe to assist individuals in their weight loss and body composition goals.

The Basics: What are Macros:

  1. Protein
  2. Carbohydrates
  3. Fat
  4. Technically, alcohol is the fourth.

How do I Track Them?

Food with a nutrition label:

  • Look at the label, note the serving size and jot down the total amount of protien, carbs and fat. Make sure to weigh and measure your portions for accuracy.

Food without a nutrition label:

  • Look up the food item on Calorieking.com. Jot down the serving size, and total amounts of protein, carbs and fat.

If using a food tracking app (i.e My Fitness Pal), it is a good idea to double check the macros listed as compared to calorieking.com as My Fitness Pal is not always correct.

Accuracy Tips

  • Use a food scale to weigh vs. measuring spoons/cups. It's easy to overestimate a tablespoon. With weighing there are no variables.
  • Weigh food raw. Generally, the nutrition info on the label is for a serving of the raw ingredient, unless you are purchasing it already cooked.

To learn more about The Diet Doc nutrition programs click here.

Evieanna Santiago