Lovely, now we all know what macros are, so what use are they to us? To put it simply by adding up our total macros for a given day, we can calculate our total calorie intake, if this number is lower than the total number of calories we are expanding we are in a caloric deficit, in other words we are going to lose weight. But it’s not that simple, we must maintain this deficit over a long period of time to see meaningful decreases to our body fat stores. One pound of fat is equal to about 3500 total calories, this means if we want to lose 1 pound of fat in 1 week we would have to eat 500 less total calories per day.
Great, more math. Assuming we want to lose 10 pounds, this is 35000 total calories, divided up into a 500 calorie deficit per day, every week we would have a total deficit of 3500, meaning its going to take 10 weeks to lose. Pretty simple no?
Now lets tie this together with the previous post. If the average person need 2500 calories to maintain their weight, and we want to be in a deficit of 500 calories, that means we would tell the individual to eat 2000 calories a day. Taking the same example from the last post of chicken rice and broccoli or the big mac, the person could potentially be eating about 4 pounds of food a day, or 4 big macs and they would be losing weight either way.
So why don’t people diet off of Big Macs? Well technically you can, as long as you are in a deficit, the body won’t know the difference and will be burning body fat, but again think about what is more satiating, eating 4 pounds of food in a day or 4 big macs. Keep in mind, Big Macs are also full of tons of harmful trans fats, highly processed meats, lack of vitamins and minerals, and low in fibre. In other words, whole, low processed foods are “nutrient dense” and macro “friendly”, meanwhile, junk and other highly processed foods are low in nutrient density and low volume high calorie foods.
Now we know that counting macros for food can help determine how much we can eat to lose weight, so the next logical question is, how much of each macro do we need? Well I’ll see you in the next blog for that answer