Here is the scenario. You have started to count your calories. Then someone tells you that you should actually be counting your macros!
And you’re confused!
Which should you be doing? And does it really matter???
First let’s sort out what they are.
Calorie counting is where you decide on a set level of energy intake, based on your age, weight, gender, activity and goals and look to hit that level. Simple. Everything you eat, bar water, has a calorie value, pretty much, so goes towards that total.
If you are looking to lose weight, your level will be set to a deficit and if you are looking to gain weight the level will be set to a surplus and off you go.
Counting Macros is where you take your age, gender, weight, activity and goals and decide on the level of Carbs, Protein and Fat to consume. Meals are planned around your macro split and you try to hit that split over the course of your week.
So which should you be doing? And does it matter?
Hopefully you can see there is massive cross-over between the two. Setting a macro split for someone is just the same as asking them to eat a set level of calories, you are just asking them to go about eating the calories in a more complicated way.
Which may well be too complicated and inappropriate for some.
Setting a calorie only target may be too simple a way to ask people to eat in the long run. It doesn’t allow for nutrient density to be looked at and for the more active individual, carbs and the level they are eaten in becomes more important.
Ultimately the sweet-spot is personal and a mix between the two.
Generally speaking, I would look to set the kcal target first and recommend a protein intake. This is for ALL clients. After which, the general exerciser/weight loss, can eat to target kcals, aim to hit their protein and let the carbs and fats fall into place as they do.
For someone who is more serious about their training, I would recommend a higher proportion of carbs and get them to keep more of an eye on that level. Carbs are our body’s ‘go to’ fuel so it makes sense to have them readily available when the body needs them.
But what I don’t do is totally separate the two as there is no separation. Counting Macros for fat loss IS Counting Calories for fat loss.
The macros make up a calorie level!
Set the total, get protein high and eat food primarily with a high nutrient content.
It is made to be far to complicated, far too often, for people training at a level where it really doesn’t matter too much.
Enjoy your food, enjoy your training, don’t get too fat. And now and again drink a beer!
Lovely!!!
