Ask the RD: What’s the Best Way to Calculate Macros?

Counting macros(akaprotein,fat和carbs) is basically a more structured and organized way to count calories.

• Calculating a total daily calorie budget
• Breaking it down into a ratio of carbohydrates, protein and fat
• Tracking, maintaining andadjusting your ratiodepending on your goal, which for most people is either weight loss, weight maintenance or building muscle.

在这里，逐步查看了如何确定卡路里预算和宏观分解。

The success behind balancing macros starts with setting a certain calorie budget. In order to find your target calorie intake, you can usean app like MyFitnessPal, which takes into account factors such as height, weight, activity level, age, gender and fitness goals. If you need help with an individualized plan, it’s always a good idea toconsult a registered dietitian或医疗保健专业人员。

These numbers come in handy, so keep them in your back pocket for now:

• Carbohydrates (4 calories per gram)
• 蛋白质（每克4卡路里）
• Fat (9 calories per gram)

myfitnesspalcurrent default ratio is 50% calories from carbohydrates, 20% calories from protein and 30% calories from fat.

For example: A person with an1,800个目标卡路里摄入量who is following MyFitnessPal’s default would aim to get 225g carbohydrates (1,800 x 0.5 = 900/4 = 225); 90g protein (1,800 x 0.2 = 450/4 = 90) and 60g fat (1,800 x 0.3 = 540/9 = 60).

MyfitnessPal’s default is a good place to start, but to really reach a deep level of success you’ll likely need to adjust it depending on your current needs and goals.

• 如果您的目标是减肥，start by lowering your target intake by 5–10% (but no more than 15%).
• If your goal is to build muscle,prioritize protein and carbohydrates by lowering your fat ratio by 5–10% and increasing protein accordingly.
• If you exercise for 1 hour or less daily:30% high-quality protein, 30% healthy fats, 40% healthy carbs
• If you exercise for 1–2 hours daily:30% protein, 25% healthy fats, 45% healthy carbs
• If you exercise for 2+ hours daily:Consider seeing a certified sports dietitian or specialist. You’ll need a morepersonalized planto lose weight healthfully when exercising at a high intensity.

Regardless of your goal when tracking macros, the key is tofocus on the quality of calories。You want to fuel your body proactively for better performance and function, not just hit numbers. Carbs fuel energy production, proteins fuel and strengthen yourimmune system和代谢, and healthy fats help us absorb certainvitamins,minerals and nutrients为我们的肌肉，大脑和组织供油。优先whole foods超过processed onescan help you stay within your calorie budget and get the most bang for your buck.

Counting macros需要时间和耐心，不仅要找到最佳比例，而且还要跟踪，计算和平衡摄入量。好消息是，这通常是某些人开始的最好，最有效的方法paying more attention to their food choices和营养标签。这也是设定目标并保持责任的好方法。随着您的进展，您可能需要调整比例，这是注册营养师或医疗保健专业人员可以提供帮助的事情。