How to calculate and track your macros PART 1

Hello again!

I hope that you have found my first post useful! If you haven't read it yet here's it is What IIFYM is

Now that you know what are macros and you have an idea of what IIFYM means, let's talk about how to actually calculate your own macros and how to track them.

As I told you before, there are three macro-nutrients: Proteins, carbs and fats. Every person has different protein/carb/fat daily requirements. This is based on the level of activity, age, weight, height and gender. Let's use an example, pretend that there's a girl named Mary and a guy named Josh, Mary is 25 years old, weights 65 kgs and she's 170cm tall, she works as a secretary so she spends most of her day at her desk. Mary goes to the gym 3 times a week. We could say that Mary is moderately active. Josh is 30 years old, he is 185cm tall and weights 82kgs, Josh works as a constructor and does cross-fit 5 days a week. Clearly, Josh is a pretty active man. If we compare Josh and Mary, who would you say that needs more energy throughout the day? Of course, the answer is Josh!!

To calculate your macros, there's an equation (Don't hate me, I know you weren't expecting any math in here) but I' gonna be very nice with you and I'm going to give you a link that you can follow to calculate your caloric requirements and your macros. This calculations are very accurate; however, make sure that you enter the right info! IIFYM Calculator

After you get your numbers, let me introduce you your new best friend:My Fitness Pal

My Fitness Pal is an app/website that has a huge database of food and it is design to help you track your macros and calories. Of course, there are several apps that do the same thing but this is the one that I have known for a while now and that I feel that has more information. They have a premium version that allows you to set your own goals but personally, I just try to adjust them as close as the app lets me and then I constantly check that I'm registering according to MY macros and not the ones that the app calculates for me.

I prepared this quick video where I show you how I use MyFitnessPal without the premium version!

I'll be posting the second part this weekend. I'll provide you more detailed information about how to weight and register your food in the app!