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#6 How to Count Macronutrients

Part I covered how to calculate your macronutrient requirements. This post will cover how to count your macronutrients so you know how much of each food you should be consuming in one day. This is how I work out my daily diet.

OK so you now know your daily calorie and macronutrient intake (refer to Part I). We’ll use my calorie and macronutrient requirements as an example below.

1. Track your macronutrients

To track my macronutrients, I actually set up my own spreadsheet in Microsoft Excel, which looks like this:

FOOD
CALORIES
CARBS
PROTEIN
FAT
1/3 cup oats
121
18.7
3.3
3.2
125g yoghurt
89
12
9.3
0.1
etc…
TOTAL
GOAL
1900
166
63
166

Once I have it set up, I enter in every single food for that day.

Using Microsoft excel makes it easy when doing calculations. I can use the sum formula to work out my total calories, total carbohydrates, total protein and total fat, and then compare this to my goals.

2. Know the macronutrients of your food

How do I know the macronutrients of each individual food? If it’s something that comes in a container or packet (such as yoghurt) I will look on the back of the packaging and it will tell you the macronutrients per serve.

If it does not come in a packet (such as meat, fruit, etc) I will use the app myfitnesspal to find out the calories and macronutrients. Be careful when using this app though as sometimes it is in accurate and you need to make sure your portion size is correct.

3. Tailor your diet to suit your macronutrients

It takes a bit of playing around to get your macronutrients correct. I usually eat pretty similar for breakfast and lunch so I always enter this into my spreadsheet first and then work out the rest of my daily food intake based on how much of each macronutrient I have remaining.

Note: if your calories and macronutrients do not add up, then usually myfitnesspal has given you the wrong information for calories. Always go by your macronutrients. If these are correct, then so is your calorie intake.

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