Knowing Your Macros: 4 Steps To Better Nutrition

Macronutrients are essential in many ways. But what’s needed is converting a plate of food into a usable set of data. In this blog topic by CRB Tech Reviews, we shall discuss that in details.

What is aware eating? It’s having the idea of what your food is made of, and using that information to eat better. One of the best ways to that is start tracking the macronutrients—protein, carbs and fats; even the total calories of what you eat.


All it says is that whatever you choose to eat, you’ll with an insight of knowledge rather than ignorance. Just try it for a couple of weeks. What do you have to lose?

Step 1. Measure

When you want to track your nutrition, the three best tools you can have in your kitchen are a food scale, a calorie/gram counting book, and a set of measuring cups.

If your food bears a label, that’s a good place to begin.

There are also countless online resources; two of the most prominent are and the USDA’s National Nutrient Database for Standard Reference. A growing number of mobile apps also utilize either the USDA or restaurant nutritional info for easy calculations when you don’t have your PC nearby.

Keep up the scale and measuring cups close at hand. For foods that are weighed by the balance, such as meats, use the food scale. For foods that count the calories is measured in cups or different volume based units, use measuring cups. Determine your quantity, do the calculations, and voila! You know your macros.


Step 2. Record

Nutritional databases can provide incredibly complex breakdowns of micronutrients, up to and including quantities of individual amino acids, but don’t worry much.

You will quickly find that macronutrient quantities are rarely whole numbers. Unless you want to do more of maths than eating, don’t bother with calculating down to the hundredths of a gram.

Once you calculate your macros write them in a notebook. Always remember, what gets measured; gets improved.

However remember to write down which food you eat in each meal, not only the macros. That will help you in a few weeks to plan your weekly meals from your notes.

Step 3. Break It Down

After knowing how to measure macros, you feel confident with it, next ensure what your nutritional breakdown will look like going forward, and how the macronutrients in your individual meals will support it.

You need to determine in your diet the number of calories your body requires. The number is based on your gender, age, weight, metabolism rate, activity level, goal, and the amount of time you have to achieve goal.

Break your macros down such that you know how many calories you must spend on each macronutrient. Let’s say if you begin on a simple 40/40/20 plan. Out of a 2,000 calorie diet, you need 800 calories of protein, 800 calories of carbs and 400 calories of fat each day. Convert those calories into grams such that you know how many grams of each macro you need to get into your daily diet.

Step 4. Start Planning Your Meal

After having your number you get them converted or listed inti the food you must have.

Try 40/40/20, and if you’re hungry all the time, enhance your protein. If you find lack of energy, you might want try to increase your fats. Nutrition for building your body is part science and part art, and need to balance between the two.

Also, don’t get too confined on minute differences in the ratios. Eating approximately 40/40/20 is better than not knowing what you’re eating.

We conclude the discussion now.

Keep looking into this space by CRB Tech Solutions for more recipes to come.

CRB Tech WordPress


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