There’s a lot of confusion out there in the “diet” world. Some experts say you should eat a certain amount of calories, others say you should eat a certain amount of macros. Then of course there’s low carb, no carb, low fat, high protein…UGH! It’s enough to make you just forget about it.
But don’t…there is an easy answer. Calories are important, but more important are the types of calories you are eating. If you are not eating foods that are rich in vital nutrients, then you are wasting your calories (and your health, quite, frankly). But if you are eating healthy, nutrient dense foods, here’s the breakdown:
Calories: take your current weight and multiply it by 12 (if you are sedentary, meaning you don’t get any exercise); by 13 if you get some exercise, and by 14 if you are active. This will help you maintain your weight. If you want to lose weight, then subtract 500 from that original calculation (but don’t go lower than 1,200). That’s how many calories you should have.
Macros: Well, I will be honest..it’s a bit more complicated. Calories are based on your age, height, and activity level. Then depending, there is the 40/40/20 or so many oz. per gram…my advice is to use a macro calculator (there are quite a few out there): the daily burn app or my macros + are great for helping you calculate your macros. If you want more information about macros, read this article from Shape.
But honestly…I can make this so much easier. How? Well, I don’t count calories or macros…I count containers. Yes, containers. You’ve probably heard of them or seen them. I follow the portion fix plan. I know how many containers I should have to lose weight or maintain weight. I know how many containers I can have each day and I measure out my food based on what will fit in each container (and let me tell you, it’s a lot). I follow the food guide and know that I am fueling my body with the right foods in the right amounts. And I only have to count: red, green, purple, yellow, blue, and orange (and a couple of teaspoons).
It can be this easy for you too. Just tell me you want more information.