There is a special way of eating that I've used to help my clients lose fat and achieve incredible results over the past 25+ years.

And the best part?

It's not a diet but rather a nutrition plan that allows you to indulge in ice cream, cookies, pizza, and chips whenever you want.

If you're on a journey to shed some pounds, you may come across a plethora of diets and methods to choose from—keto, intermittent fasting, and the Mediterranean diet, to name a few.

However, one approach that has gained immense popularity is counting macros.

This method revolves around tracking macronutrients, namely protein, carbohydrates, and fat.

The best part is that no foods are off-limits, as long as you make smart choices and keep tabs on your nutrient intake.

But let's be clear, counting macros is more than simply jotting everything down in a food journal.

One significant advantage of this approach is its flexibility. Unlike other popular diets like keto and intermittent fasting, which are restrictive and may be unsustainable in the long run, counting macros allows you to focus on the composition of the food you consume.

Other factors such as food types, balance, stress management, sleep, fluid intake, genetics, exercise, age, medication conditions, and gender should also be considered in conjunction with macro counting.

While counting macros sounds amazing, it may not be suitable for everyone.

It can be time-consuming, stressful, and, in extreme cases, lead to disordered eating, which contradicts the purpose of a healthier lifestyle.

Now, let's delve into the specifics of counting macros.

Macronutrients are the essential nutrients—carbohydrates, protein, and fat—that your body relies on to function optimally.

Each macro plays a unique role and possesses its own weight-loss superpowers.

Protein

Protein is not just crucial for building and maintaining lean muscle mass.

It also plays a vital role in powering chemical reactions in the body, as well as producing hemoglobin, which transports oxygen throughout your body.

Consuming adequate protein helps enhance satiety levels, making you feel fuller with fewer calories.

By slowing down digestion, protein also regulates the release of glucose into the bloodstream, preventing blood sugar and insulin spikes that can lead to health issues.

Carbohydrates

Often demonized in weight-loss circles, carbs are not the enemy—even if your goal is shedding pounds.

Carbohydrates are the primary energy source for most human cells.

When you consume carbohydrates, your body swiftly converts them into sugar or blood glucose, which is stored in the liver and muscles as glycogen.

This glucose and glycogen combination fuels high-intensity exercises that aid in fat burning and muscle-building, thereby boosting your metabolism.

Additionally, carbs have a direct impact on the production of serotonin, the neurotransmitter responsible for happiness and mood regulation.

Fat

Contrary to popular belief, fat is not the enemy either, as proven by the ketogenic diet.

While fat does contain more calories per ounce compared to other macros, it serves essential functions in your body.

It forms cell membranes, promotes nerve and brain health, and aids in the absorption of fat-soluble vitamins A, D, E, and K, which are crucial for successful weight-loss efforts.

Although fat doesn't trigger satiety-boosting hormones like protein does, it digests slowly, stabilizing blood sugar levels and curbing cravings.

Despite its benefits, counting macros is not recommended as a solo endeavor without guidance.

Alcohol

By the way, alcohol is a fourth macronutrient, and contains 7 calories per gram; however, while alcohol does contain calories (or energy), it does not have any other nutritional value, like vitamins, minerals, or fiber so we will not include alcohol in your nutrition program.

If this still seems confusing, our fitness-and-nutrition coaching program can help you address nutrient deficiencies and discover enjoyable foods that help you lose weight for good without dangerous shortcuts like weight loss injections.

Counting macros offers numerous health benefits, such as faster fat loss, easier muscle gain, structured nutrition, and increased awareness of food choices.

By attaining the ideal balance of carbs, protein, and fat, your body performs better, with carbs fueling energy production, protein building the immune system, muscle mass, and metabolism, and fats aiding in nutrient absorption.

Now, let's discuss how to count macros effectively.

How to Count Macros for Fat Loss

Here's the part that might surprise you: all diets essentially boil down to calorie control.

Calorie control is what truly works and how you can achieve lasting results. 

Regardless of whether you follow a low-carb, high-fat, or portion controlled nutrition, the common factor is reducing overall calorie intake. 

To begin, you need to understand the calorie content per gram of each primary macronutrient:

• Protein: 4 calories per gram
• Carbs: 4 calories per gram
• Fat: 9 calories per gram

While individual macro goals may vary, a general recommendation for adults is to consume around 40 percent from protein, around 30 percent of your calories from carbs, and about 30 percent from fat.

To determine your specific grams of carbs, fat, and protein intake based on your calorie goals for weight loss or performance, you can use the following formula (assuming 2,000-calories per day, which is just an example to show you how to do the math):

• Protein: (2,000 calories per day) x (percentage of calories from protein, e.g., 0.40) / (number of calories per gram in protein, i.e., 4) = 200 grams of protein per day
• Carbs: (2,000 calories per day) x (percentage of calories from carbs, e.g., 0.30) / (number of calories per gram in carbohydrates, i.e., 4) = 150 grams of carbs per day
• Fat: (2,000 calories per day) x (percentage of calories from fat, e.g., 0.30) / (number of calories per gram in fat, i.e., 9) = 66 grams of fat per day

However, counting macros has its downsides, especially if you are impatient and dislike simple math.

If you are currently overweight or obese, getting to a healthy bodyfat requires planning and calculations, which can be cumbersome unless you consume the same meals every day, leading to monotony and potentially inadequate nutrition.

But, then again, monotony and potentially inadequate nutrition are less risky than obesity-related diseases like diabetes, heart issues, and certain cancers.

Moreover, setting macro goals too low may result in fatigue, brain fog, and nutrient deficiencies, while setting them too high may not yield the desired health benefits, such as weight loss or improved performance.

Remember, your macro goals should serve as guidelines, but you shouldn't feel obligated to meet them precisely every single day.

To alleviate the stress of counting macros, incorporating counting in short periods.

Tracking your intake for two weeks can provide valuable insights into your typical food choices and reveal areas where adjustments are needed.

Weekly accountability check-ins (ideally on Mondays) will help you stick to your body-recomposition goals.

If you're interested in counting macros, getting started is relatively straightforward.

Before fully committing to the approach, keep a food diary to gain an understanding of your regular eating habits.

Track and calculate your macros using the instructions provided earlier, and assess your food choices to identify necessary adjustments.

When making those adjustments, choose less processed foods, opt for whole grains and high-fiber options, incorporate healthy fats, limit refined sugar, and stay well-hydrated.

Additionally, engaging in regular exercise and increasing overall activity levels are essential.

For longer-term and specific weight loss or performance goals, consult an expert coach to create personalized plan for you.

Using a calorie-tracking app can be helpful along the way.

How to Count Macros for Fat Loss (If You Hate Math)

If your goal is to lose fat and get leaner, you'll need to decrease your calorie intake and adjust your volume accordingly.

But remember, don't get too caught up in the details.

The first step in this transformation is understanding your body type and the body type you desire to have.

To help you visualize this, here's a simple fat-loss matrix.

Take a look and identify where you currently stand and where you want to go.

Now, once you've determined your desired destination, you can chart a course towards your goals.

What truly matters is knowing where you are and where you want to be so you can take the necessary steps to get there.

Let me break it down for you.

In a typical balanced meal, you have a mix of protein, carbs, and fat.

But when you follow a specific diet like keto, low-fat, portion control, or intermittent fasting, you're essentially eliminating or reducing one of these macronutrients.

And what happens when you eliminate or reduce a macronutrient?

You end up consuming fewer calories.

Remember, the success of any diet ultimately comes down to calorie reduction and consistency.

Whether you're convinced that low-carb or high-fat works best for you, the reality is that it's all about managing your caloric intake on a daily basis.

So let's get to the core of it—the five fundamental things you need to know to transform your eating habits and achieve your desired physique.

1. Understand how many calories you should consume each day based on your goals

A simple formula to get started is multiplying your body weight by your goal factor on the fat-loss matrix.

• Maintenance: Multiply your body weight in pounds by 15, 14 or 13
• Moderate Fat Loss: Multiply your body weight in pounds by 12,11 or 10
• Extreme Fat Loss: Multiply your body weight in pounds by 9,8, or 7

For example, if you weigh 200 pounds and your aim is weight maintenance, your calorie intake would range between 2,500 and 3,000 calories per day. 

On the other hand, if you want to lose weight, you can go for a moderate calorie deficit by multiplying your body weight by a lower factor, such as 10, resulting in 2,000 calories per day.

2. Determine your protein needs

To keep it simple, aim for your body weight in grams of protein per day.

For instance, if you weigh 200 pounds, consume 200 grams of protein.

And here's a helpful life hack: 100 grams of protein is equivalent to one pound of lean meat.

So, if you need 200 grams of protein, you can consume two pounds of lean meat per day.

Now, here's the magic of it all.

3. Calculate the calories from your protein intake

Let's break it down in a more structured manner.

As you know, protein contains approximately four calories per gram.

However, when you consume a protein source like a chicken breast, there is also some fat present, even if it's a lean cut.

To account for this, use a simple multiplication method.

Multiply the protein grams by five, which allows for a small amount of accompanying fat.

For example, if your daily protein target is 200 grams, multiplying it by five gives you approximately 1,000 calories.

These calories will come from your protein sources.

4. Subtract your protein calories from your total calorie goal

If your target is 2,200 calories per day, subtracting the 1,000 calories from protein leaves you with 1,200 calories for other food choices.

And here's the exciting part: you can use these 1,200 calories to enjoy a variety of foods every day.

You have the freedom to choose whatever you like within this calorie limit.

You can have pizza, ice cream, or any other treats that you desire... as long as you acknowledge that processed foods like pizza and ice cream do not provide the same quality of nutrition as foods like spinach, broccoli, and yams.

The key is to prioritize your protein intake and ensure you reach that goal first.

5. Fill the remaining calories with foods of your choice

It's worth mentioning that some foods might be more filling than others due to factors like fiber content.

For example, a sweet potato might provide more satiety compared to a chocolate donut.

However, if you have good control over your eating habits, you can indulge in whatever you want within your calorie limit.

It's about finding a balance that works for you.

Moreover, you have the flexibility to structure your meals in any way you prefer.

Whether you opt for multiple small meals, three square meals, or even one meal a day, it's entirely up to you.

The important aspect is meeting your calorie and protein goals while enjoying the foods you love.

By understanding these two crucial numbers—calories and protein intake—you can maintain this approach for the long term without ever needing to go on or off a diet again.

This method allows you to eat for your entire life without feeling restricted or having to manage "cheat days."

The regularity of indulging in certain foods removes their novelty, making it easier to sustain a balanced eating pattern.

Remember, no one is immune to a calorie deficit.

If you consistently consume fewer calories than your body needs, weight loss will occur.

While the speed of weight loss may vary between individuals, the fundamental principle remains the same.

So, if you're a man or woman, over the age of 40, seeking effective and sustainable nutrition strategies, consider embracing this approach.

Rather than getting caught up in trendy diets and supplements, focus on the simple principles of calorie control and adequate protein intake.

It's a practical and flexible way to achieve your desired physique while still enjoying the foods you love. 

Summary:

Counting macros for fat loss is a flexible approach that involves tracking protein, carbohydrates, and fat intake. No foods are off-limits as long as you make smart choices. Calorie control is essential, and a formula can be used to determine specific macro goals. To stay accountable, counting macros should be supplemented with expert guidance. Ultimately, weight loss comes down to calorie reduction and protein intake, allowing flexibility in food choices.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.