188. Macros Simplified

Macro-calculated eating is often discounted as difficult and impossible to get right. So, let’s simplify it. In this episode, I explain the three different ways of eating: intuitive, mindful, and calculated macros, because to understand macros, you need to understand the rest of them. Then, I tell you how to determine your basal metabolic rate, set your macros, and how long you need to eat your macros.   How to Start Tracking Macros Get very specific on your why Get an honest analysis of your body composition Determine your long-term goal Figure out the support you need to become consistent   Your Skeletal Muscle Mass is Important There are three main approaches to nutrition. Intuitive eating, mindful eating, and calculated macros. Each has its benefits and connection to your long-term goals, but your eating strategy must align with what you’re willing to do. I get a lot of questions about what the ideal body fat percentage is. This is difficult to answer concisely, as everyone’s body is different. Instead of a specific percentage, I say that you're most likely in an ideal range as long as your skeletal muscle is above your body fat percentage. If your skeletal muscle mass is low, that might set you up for a lot of problems going forward. Not to mention, your Basal Metabolic Rate will be a lot lower than expected. Strength training is a great way to increase your skeletal muscle mass, even if it means initially gaining weight before losing it.   Calculating Your Macros Intuitive eating, or learning to listen to what your body wants to eat, and mindful macros tend to work best for those who already have some experience in macro calculating, though not always. It’s about finding balance on your plate and going from there. Calculated macros are best for shorter-term diets or specific goals, especially weight loss or muscle gain. You need to get very specific about why you want to start eating your macros because to do this, you need to eat this way every day.  If you’re just starting out calculating your macros, I recommend a 40 protein/40 fat/30 carbohydrate ratio. You also need to know your BMR. This method is about adjusting until you find a balance that works for your body and your goals. I would love to hear your reflections and thoughts about these different methods of eating. Which have you tried? Which do you prefer? Let me know in the comments on the episode page.   In This Episode  What the biggest issues are when you don’t get the results you want [3:45] What intuitive eating is [4:15] The average body fat percentage for women [10:00] Why you might need to gain muscle before you can lose weight [15:30] The differences between mindful macros and intuitive eating [21:00] What you need to know about a calculated macro way of eating [22:00] How to get started with calculated macros [23:30] The best macro calculation when you’re starting out [26:45]   Quotes “The biggest issue when individuals do not get the results that they want is that the results that they want are not in alignment with their strategy, and their strategy isn’t in alignment with what they’re willing to do.” [3:45] “I would say that the people who are most successful with their long-term results spend some time on the intuitive side of eating.” [6:17] “If you can trust yourself enough to explore the intuitive side of things, ultimately, it’s definitely going to help you long-term.” [8:42] “A really balanced way of eating where you’re eating adequate protein, limiting added sugar, and including a very balanced plate seemed to get us to that point I’m talking about of the optimal body composition. A reminder: skeletal muscle mass above body fat mass is what I’m aiming for.” [13:54] “It’s not always what it seems. We might have to do different strategies before we can actually achieve the results we’re ultimately looking for for it to be sustainable.” [15:56] “Calculated macros are something that needs to be adjusted because we are going to respond differently as different people with different makeups, and unless you are skilled at knowing how to adjust them, then you can wind up in a situation where you’re pretty confused going down a very different pathway.” [22:20] “If you’re calculating macros, usually it’s going to be for a muscle gain goal, or it’s going to be for a fat loss goal. I don’t usually have people who are willing to commit to calculated macros for a maintenance goal.” [26:02]   Resources Mentioned Mifflin-St Jeor BMR Calculator 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***   Related Episodes  Episode 176: Optimizing Your Health with Strength Training Episode 177: Tracking Body Composition Changes Episode 175: Your Easy Guide to Getting Adequate Protein