Three nutrients make up the bulk of what you eat are called macro: carbohydrates, proteins, and fats. Human body needs these three things in higher quantity. But alcohol also provides around seven calories per gram, but not considered macronutrient as human don’t need alcohol to survive.

Following is macros guide to track out:

  1. Setting up your calories: Target your calorie intake on your weight, height, age, sex, goals and activity level.
  2. Setting up your macros: You then divide calories among the micronutrients. Your carbs should be 50%, proteins 20% and fat 30%. You can also change the percentages as you want.
  3. Planning to track your diet: The food you intake, you should know how much of each nutrient you have taken. So, if you have set up some macros, and you exceed it in one meal, reduce it in another meal, and in this way, you balance it.
  4. Refine: After sometimes, you will get used to it, and you will know what type of food you like to eat. So, make the exact percentage as your body needs and eat meals which are good to your tongue based on the percentage.

List of foods and their contents of macros:

  • Fruits and vegetables: High carb, low-protein.
  • Rice, bread, legumes, vegetables, cereal, and fruits: High-carb, low-fat.
  • Seeds, olive oil, cheese, nuts: High-fat, low-carb.
  • Avocado, olive oil, coconut milk: High-fat, low-protein.
  • Eggs, meat, fish: High-protein, low-carb.
  • Cottage or cream cheese, nonfat Greek yogurt, lean ground beef, turkey or chicken breast, whey protein powder: High-protein, low-fat.

To eat better and cut or gain weight is to eat macros, focusing on macros is one of the way to do that and many recommends eating on counting macros. This process is called IIFYM, ‘if it fits your macros’. So, eat whatever you want and still attain your goal weigh with the help of