The Best Macros Calculator for Monitoring the Impact of What You Eat on Your Weight

In the world of weight loss, unlike most traditional low-carb or low-fat diets, Flexible Dieting achieves your weight loss goal by limiting the number of grams of protein, carbohydrates and fats to be eaten per day, making fat loss possible. Without having to count calories, or deprive yourself of your favorite foods.

Meaning, you can eat anything you want to "If It Fits Your Macros" (IIFYM), as the unit of measure for your intake of the three major nutrients (proteins, carbohydrates and fats).

According to this system, which many nutrition experts consider more accurate and better than calculating calories, if you stick to your daily goals of macros, you will automatically consume fewer calories, and this will help you lose weight.

Macros and how to calculate them

Macros are the grams of protein, carbohydrates or fats you eat daily, which can help you make smart and healthy food choices, and are calculated in 3 steps, as follows:

1. Knowing the calories you eat and burn daily, through a service provided by the National Institute of Health (NIH), or through applications available on the Internet, such as the “My Fitness Pal” application.

2. After knowing the calories you eat and burn each day, the calories you must consume each day to achieve your weight loss goal are determined, “so that the calories you consume are 10-15% less than those you burn,” says Dr. Brad Schoenefeld, Director of the Performance Lab. Humans at New York Lehman College, for MensHealth.com.

3. Determining the proportions of calorie distribution needed per day, on each of the fats, carbohydrates and protein.

There are no perfect proportions

There are no ideal ratios for the number of macros to be eaten. Calculating macros depends on height, weight, gender, age, goal and activity level, for example:

If your daily calorie goal is 2,000: you'll need 200 grams of carbohydrates to give you 800 calories, 200 grams of protein to give you 800 calories (each gram of carbohydrate or protein gives 4 calories), and 44 grams of fat to give you 400 calories (each A gram of fat gives you 9 calories.

In other words, if you eat 125 grams of protein, you'll consume 500 calories, and you're left with 1500 to split between fats and carbohydrates.

According to Dr. Schoenefeld, “there is no ideal ratio because the results differ from one person to another, there are those who lose weight by cutting carbohydrates, and those who achieve the goal by reducing fat,” but the important thing is the amount of protein you eat, “protein is the most important thing to maximize muscle and improve body composition. So some total or flexible diet experts, like Gordon Bagel, a fitness consultant, advise eating one gram of protein per pound (454 grams) of body weight.

To further clarify, Dr. Stella Volpe, chair of nutritional sciences at Drexel University in Philadelphia, explains to the same site, “If you are an athlete, for example, your diet should be more inclined towards carbohydrates that provide you with energy during exercise, but if you are constantly hungry, the better Focus on healthy fats.

Macros and weight loss

Some nutritionists recommend a flexible diet because it does not restrict foods and provides more wiggle room. "I think focusing on the right balance of protein, carbohydrates and fats, with some freedom for sweets or sweet treats sometimes, is a good diet," says Dr. Volpi.

But Dr. Schoenefeld stresses the importance of ensuring food quality, on the grounds that a flexible diet does not mean you eat what you want at all. "The quality of the food still matters, and vegetables that are packed with antioxidants and disease-fighting fiber can't be equated with chips or crackers."

5 benefits of a flexible diet

Macros calculating system can provide many benefits, they are: