Harmonize Fitness
Harmonize Fitness



How to set macro ratios


I´ve talked about the importance of hitting your macros and why it´s more important than to focus on calories, calories are only part of the equation and it´s the basics. Talking about macros is talking on a higher more advanced level where we are taking in consideration the job of each macro nutrient in our body to work efficiently and perform at its max.

There are different ways and formulas we can use to calculate macros and there are some good formulas on internet you can use if you don´t want to do the math.

For this I´m going to work on a balanced diet where carbohydrates and proteins are almost at the same percentage and fats are lower. For this option to set macros we are considering our weight in pounds, and some numbers we can use a guide to set our intake. There´s research about how many grams of protein, carbohydrates and fats are recommended per pound of body weight, this is what we´re going to use, for this option we don´t need to calculate calories first, we only need to know our weight in pounds.

To set macros we need to consider our goal but proteins and fats will stay the same regardless of whether we want to lose fat or gain muscle mass, the only macro we´re going to change is carbohydrate

For proteins you can start with 1.5 per pound of bodyweight. Research shows that it´s necessary to consume at least one gram of protein per pound of bodyweight and if we can go up to 2 grams to get best results, I prefer 1.5 grams of protein per pound of bodyweight so we multiply our weight in pounds:

138 X 1.5 = 207

For fats 0.5 grams of fat per pound of bodyweight is optimal

138 X 0.5 = 69

As I said before we keep proteins and fats the same now if our goal is fat loss we reduce carbohydrates we can start with 0.5 grams

138 X 0.5 = 69

If our goal is muscle growth we can go from 1.5 to 2 grams of carbs per pound of bodyweight so we need to pay attention to our body, how we feel and our results, we can start with 1.5 grams and if we feel tired during the day or we feel like we can´t finish our workouts we can increase them:

138 X 1.5 = 207

If you are interested in calories then setting macros this way make calories fall in place, if we take the example above we can calculate calories we only need to remember that there are 4 calories per gram of protein, 4 calories per gram of carbohydrates and 9 calories per gram of fat:


 207 grams X 4 = 828


69 grams X 9 = 621

Carbohydrates fat loss

69 grams X 4 = 276

Total calories = 1725

There´s another way to calculate calories where you take your bodyweight in pounds and multiply it by 12 and those are the amounts of calories you need to consume, in this case:

138 X 12 = 1656

As you can see there´s a slight variation between setting macros and calories with this formulas, you can calculate your calories and from there set your macros. You can use any of this formulas as a guide and from there keep making the adjustments you need.

This numbers are just a guide, we can use them as a baseline but we need to listen to our body and be aware of how we feel and our results. We also need to find the best macro ratio for us, some of us may feel great and get amazing results with a more balanced diet like the one we use here as an example, others may prefer a lower carbohydrate approach, others may need more fat or more protein, others may prefer a ketogenic diet.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.



Why you need to focus on macronutrients first


Most people are not aware of the impact food has on our health and the importance it has not only for fat loss, some of them start paying attention to it just to lose weight and they go crazy counting calories, for me that´s not the way to live.

We know that all macronutrients are different so the popular saying of “calories are calories” is not true, all calories are different and they all have a different impact on our body this is why we need to focus on macronutrients and not calories but even when we need to focus on macronutrients we don´t need to get obsessed and count or weight everything we eat. It´s about understanding each macro, identifying foods or learning which foods go in each macro and having a clear idea of how much we´re eating with tools like portion control.

Every macronutrient has its own function in our body and we need them in different ratios but how we set those ratios is important, when we only focus on calories we can achieve those calories with different ratios and all those different combinations of ratios will have a different impact on our body and the macro ratio we´re getting may not be the best for us.

When we focus on macros we´re considering what´s more important, we´re making choices based on the function of each macro and from there we design our nutrition program based on which macro our body needs more and which one less.

Now that we focus on eating healthy, whole foods and we know that it´s more important to focus on macronutrients we need to know which foods belong to which macro which we will see in other post to go deeper and then we can learn about portion control which we´ll also see in other post also.

The reason why we don´t need to measure everything we eat when we focus on macronutrients is that we are giving our body the nutrients it needs to work, function and perform great and all those foods loaded with nutrients will make us feel full and satisfied, it´s harder to overeat when we eat whole fresh foods and consider macros first. What we can do is have a clear idea of how much we´re eating with a tool I mentioned earlier in this post called portion control. It´s a guide for us to know how much we need to eat of each macro.

If we want to think about calories or macros to reach our fitness goals whether it´s fat loss or muscle growth when we focus on calories we are restricting ourselves and not paying attention to what´s more important, to how things work and how your body responds to different macronutrients, at the end of the day macronutrients are the ones that get the job done, if we just focus on calories we will plateau even if we keep adjusting calories, focusing on macros give us the chance to adjust our macronutrient ratios as we progress without hitting plateaus and we are making sure that our body gets everything it needs to work efficiently and sustain our goal.

Focusing on macros and setting macronutrients is a more advanced level compare to just counting calories but is the right thing to do. We need to understand how each macronutrient works, have a clear goal and be able to measure our progress, protein is needed to repair and build tissue, also for hair, nails; fats are needed for energy, cells and hormonal function, carbohydrates are needed for fiber and energy. This are the basic functions of each macronutrient explained in a simple way.

To set our macronutrient ratios we need to consider our daily activities and workout, if we have a 9 to 5 job where we spend most of the time sitting in front of a computer we don´t need a lot of carbohydrates compared to someone with a more active job.

Our lifestyle, genetics and other factors play an important role when designing our nutrition program, we need to be true with ourselves and modify our diet each day according to the activities, some days we may spend a lot more time sitting at the office doing paper work and other days we may be more active.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.