When it comes to the nutrition aspect of a healthy weight-loss plan, the first tendency is frequently to calculate how many calories you should eat per day in order to reach the target weight. However, remember that not all calories are made equal, that’s why macronutrients which are also known as “macros” come in. As you know, a lot of nutritionists agree that counting macros is a healthier way to lose weight than focusing on calories.
No doubt, you would find the task of calculating macros for weight loss a bit daunting. But you can use a free online macro calculator for weight loss to count the macros of the body for losing belly fat. Before we talk about calculations of macros, let’s quickly discuss exactly what macronutrients are and how they fit into the diets.
What are Macronutrients?
Generally, macronutrients are molecules in which bodies use to generate energy for themselves. It includes fat, protein, and carbohydrates,” Tanya Rosen, nutritionist for Teasane and founder of Nutrition by Tanya, asked by POPSUGAR. Keep in mind that your body needs a lot of these nutrients, that’s why they are called ‘macronutrients,’ but not ‘micronutrients,’ such as iron and zinc. However, you can use a free online macros calculator to find out macros for weight loss in a matter of seconds.
When you desire to determine macros for weight loss, first of all, you will focus on the percentage of your daily intake that you should take from each of these three macronutrients such as fat, protein, and carbohydrates. It’s important for you to know that protein gives four calories per gram, carbohydrates provide four calories per gram, and fat provides nine calories per gram.
And you can determine these macronutrients with the assistance of a macro calculator. There are some personalities that include Sabrina Rice, holistic nutritionist and personal trainer who told POPSUGAR that there’s not a “one size fits all” breakdown, however there will be a balance of 40/30/30 is effective for most people.
Calculate Your Calorie Deficit for Fat Loss:
Well, when it comes to determining macros losing fat, it is crucial to calculate a calorie deficit. Because it is the only way that helps you to lose weight. Then you have to initiate that about the 20% calorie deficit is the sweet mark where you are less likely to lose lean mass. However, it can still experience a rate of fat loss in the healthy half of the body to one pound per week range.
For calculating your deficit, you have first to estimate the calories as it would you to keep your weight based on your activity level. You can also take help with the chart as it indicates how to calculate your maintenance calories. Yet it also needs you to understand what your activity level is. The best feature of this free online macro calculator is that it also provides you a complete chart according to your results.
Calculate Your Fat Intake for Fat Loss:
No doubt, fats are censorious for health as it directly affects the body nervous system, hormone health, and more. Generally, they are the least fulfilling macronutrient to eat as they are energy heavy. That’s the obvious reason during fat loss, it will assist in making your calorie deficit from fats.
Remember that just fat is not a way to fill your stomach like the carbs and protein do that can leave you feeling hungry more often. As it depends on how much you love fatty foods, I will recommend setting your fat intake in the 20-30% of calories scope.
First of all, select your number based on your dietary preferences since your rate of fat loss will not be pretentious by a 10% difference in fat intake. Most people tend to determine 30% of calories from fat in a real-world situation. It is because most whole food protein sources have fats in them. You can also calculate your fat quickly with the help of this free online macro counter.
Also Read: Noticeable Signs Your Glutes Are Growing
How to Use a Macro Calculator?
This free online macro calculator for weight loss is very easy to use. Just follow the following steps:
Enter your age in years, then select the gender from the drop-down menu.
Then, enter your height in ft/inches or in cm
Very next, enter your current weight, either in lbs or in kg
Then, select your primary goal from the tool
After that, choose your activity level and exercise days/per week from the drop-down menu
Then, you have to choose the formula as the tool gives three formulas: Revised Harris-Benedict, Mifflin St Jeor, and Katch-McArdle equations.
Once all done, simply click the “Calculate” button
The macro calculator determines the following results:
Calorie intake per day, and then divides these calories into macronutrients (protein, fats, and carbs) grams per day, and also displays sugar and saturated fat intake grams per day.