All About Macros - Answering Commonly Asked Questions

Welcome to the Ultimate Macro FAQ!

Macros have become a popular tool for anyone looking to streamline their diet, fitness, or lifestyle goals. Whether you’re aiming to lose weight, build muscle, or simply gain better control over what you eat, understanding macros can be a game-changer. But with so much information out there, it’s easy to feel overwhelmed. That’s why I’m here to answer the most frequently asked questions about macros.

Let’s dive in and make sense of the world of macros together!

What are Macros?

Macros, or macronutrients, are the three main components of food that the body needs in large quantities to function:
Carbohydrates: An umbrella term for sugars, starches, and fibers that provide energy to cells, and also support gut and immune health.
Proteins: A macronutrient that the body needs in large quantities
Fats: A macronutrient that the body needs in large quantities

People often count macros to: Lose weight, Improve body composition, maintain weight or to help with different health issues.

Do I really need a food scale?

Tracking food is not a perfect science, but it’s important to be as accurate as possible, and using a food scale is the best way to do this. Even with measuring cups, it’s easy to overestimate or under-estimate. Now, you don’t bring your food scale into a restaurant or to Thanksgiving dinner. But when you are preparing your meals and have control over the ingredients, it’s best to be as accurate as possible!

What about restaurants?

First, look to see if the restaurant you’re going to shows nutritional info. More and more restaurants are doing this! If it doesn’t, don’t sweat it. The more you weigh things and cook at home, the better you’ll get at eye-balling things when you’re out to eat. And always remember that it’s what you do MOST of the time that counts. One meal is not going to ruin all of your progress.

Do I need to count calories?

If you have goals set for carbs, fat, and protein, there is no need to count calories.

Can I count calories instead of macros?

You can, but I do not recommend it. You will have better results if you’re eating an appropriate macro-split. Besides, if we just count calories, you can eat 1600 calories of Oreos and it’s pretty obvious that eating that way won’t help you build muscle mass, optimize hormones, fuel your brain, balance your blood sugar and so on!

Should I use an online calorie calculator to determine my calorie needs?

You can, but remember, online calorie calculators are just an estimation. They don’t know YOU. They offer generalized recommendations.

Do I need to hit my macros spot on?

You will drive yourself crazy if you try to hit your macros to the T. Aim to be within roughly 5g of your carbohydrate, protein and fat goal MOST of the time. Perfection is not required, but if you want to get good results, consistency is. Also, many companies are not as accurate with their calorie/macro counts so not everything will always add up to an exact perfection.

What if I can’t hit my protein goal?

Ultimately, keep trying! One of the most common issues I see with clients I’m coaching is that they are under-eating protein. And if you aren’t getting enough protein, it’s going to be nearly impossible to change your body composition. If you have a difficult time getting a minimum of .8g/lb of body weight in protein throughout the day, try increasing your protein by a few grams at each of your meals. Protein plays an important role in our bodies and should be prioritized as much as possible.

How do I track alcohol?

First off, I will start by saying (which you may not like to hear!) is to cut it out completely for the next few weeks. Not just because of calories, but more so because the impact it has on your hormones and increasing estrogen. If you are dealing with a host of hormonal imbalances and can’t sleep – the alcohol has got to go! Now, with that said, the cool thing about tracking macros is that you can make anything fit. Even a nice refreshing glass of Pinot Grigio, if you choose to have it. When you consume alcohol, the human body puts the “brakes” on metabolizing carbohydrate and fats, which makes it logical to label alcohol as either a fat or carbohydrate in terms of a macronutrient. So, here’s how you can track it – When tracking as a fat, divide the total calories of the drink by 9. When tracking as a carbohydrate, divide the total calories by 4. Or you can split the calories in half and then divide each half by 9 and by 4, respectively.

How often should I change my macro goals?

It depends! I know this isn’t what you wanted to hear, but it really depends on your goals, how patient (or impatient) you are, and your biofeedback (energy levels, motivation, gym performance, sleep, hunger levels, etc). However, it’s important not to jump the gun. Before you make any changes, ask yourself: – have I been consistent in hitting my macros goals for at least 3-4 weeks in a row? Be honest with yourself here. Have I been tracking accurately? Even including the BLT’s? (bites, licks, and tastes).
If you can honestly answer both of these questions with a YES, it may be time to change things up. The changes that you would need to make go beyond the scope of this guide, as it depends on many different things!

Should I weigh meat cooked or raw?

Meat loses a lot of water and juices as we cook it, therefore will weigh less in it’s cooked form. My suggestion is to cook it first, then weigh it. Truthfully, there’s a lot of debate about this, but I have always weighed it after being cooked.

Now get ready, info about my new program The Macro Method is below!!! If you want help navigating your macro journey, my program will teach you everything you need to know and guide you every step of the way!

What’s Included:

Every month, you’ll get:
✓ Fresh, easy-to-follow recipes that sync instantly with MyFitnessPal
✓ Flexible meal plans that fit your lifestyle
✓ Live coaching calls to keep you on track
✓ Access to our supportive community of like-minded members
No more guessing games or complicated plans. Just practical guidance, delicious food, and real results – all at an affordable price.

BI-WEEKLY LIVE COACHING CALLS TO SUPPORT YOU ON YOUR WEIGHT LOSS JOURNEY

A COMPLETE GUIDE TO TRACKING YOUR MACROS
This guide will provide you with the exact steps to calculating your macros for your unique goals and body.

MACRO MEAL PLANS SPECIFIC TO YOUR GOALS
Custom fat loss meal plans that range in calories to support your unique needs and preferences and help you move through my unique proven 3-phase weight loss formula.

HIGH-PROTEIN, PALEO & VEGETARIAN RECIPES
Hundreds of delicious, protein packed recipes to choose from, plus a complete paleo and vegetarian recipe ebook with easy to prep recipes that sync with MyFitnessPal

MYFITNESSPAL USER GUIDE
My recommended app for tracking your macros is MyFitnessPal. This guide will show you how to use it! It’s great for tracking macros because it lets you easily set and monitor your specific macronutrient goals, ensuring you hit the right balance of protein, carbs, and fats. The app’s extensive food database and customizable tracking features make it simple to stay on top of your nutrition, whether you’re aiming for muscle gain, fat loss, or overall health.

BIO-MARKER + BODY MEASUREMENT TRACKING CHART
Losing weight, building muscle and eating better improve multiple areas of your health! Learn how to track bio-markers, like sleep, energy, mood, libido and so much more to ensure you’re optimizing your hormones and metabolism, along with hitting your weight loss goals.

DELICIOUS DESSERTS & TREAT RECIPES
Over 20+ healthy, protein packed, delicious dessert recipes to help satisfy your sweet tooth. Tracking macro means no need to deprive yourself of something sweet and satisfying.

A COMPLETE VIDEO GUIDED 12 WEEK STRENGTH TRAINING PROGRAM ($350 Value)
Get strong, lean and fit with a 12 week strength training program you can do at home or the gym, complete with workout videos so you can perform exercises correctly. Strength training not only keeps you strong and toned but also boosts your metabolism, making it easier to manage weight. Plus, it strengthens your bones, reducing the risk of osteoporosis, and supports joint health, which is crucial as we get older.

To learn more about The Macro Method click HERE

Don’t forget to follow me on Instagram @iamsamanthagladish

SHARE THIS!