Macros, short for macronutrients (proteins, fats, and carbohydrates), are the basis of all the calories we consume. 1 g of protein has 4 calories, 1 g of fat has 9 calories and 1 g of carbohydrate has 4 calories. Tracking calories and macros isn’t for everyone, but if you’re struggling to lose weight, then this is definitely something you need to start paying attention to.
Losing weight is all about creating a calorie deficit, the number of calories you spend throughout the day must be higher than the number of calories you consume. So for example, if you’re trying to lose one pound (1/2 kg) per week, you must drop 500 calories per day. This includes cutting down the calories you eat and increasing the number of calories burned during your workouts. If you don’t create a calorie deficit you won’t lose any weight.
CALORIE INTAKE AND MACROS CALCULATOR FOR WEIGHT LOSS
This calorie intake and macros calculator is aimed at healthy adult women and will help you determine your macros and the number of calories you need to lose one pound (1/2 kg) per week.
If you’re trying to lose more than one pound per week, our advice is that you respect the daily calories and macros and create a bigger calorie deficit by increasing your activity level. Cutting down too many calories will have a negative effect on your metabolism and stop your weight loss, causing a plateau.
daily calorie intake and macros calculator
By focusing on your macronutrient intake rather than simply restricting certain foods from your diet, you allow yourself the flexibility to eat whatever you want (in moderation obviously) and stay mentally and emotionally stable, which kills the “Diet, Binge” cycle.
You can join in on family meals, enjoy life with everyone else and still achieve your goals! This does not mean you can eat processed and unhealthy foods all day long. In any diet or lifestyle you choose to follow, your health should always be your number one priority. Eating mostly healthy, whole and nourishing foods is extremely important but it is equally important to remove the guilt that we often associate with food!
Keep track of your macros with the help of our free printable and start losing weight today!
Here’s a list of additional resources you can use to easily know how many grams of carbs, protein, and fat are in the foods you eat.