⭐️How to Count Macros, Simplified ⭐️

⭐️How to Count Macros, Simplified⭐️

“Just listen to your body”

“Just stop eating when you’re full”

“Just learn what works for you”

“Advice” like that is far too passive to expect any amount of success. 

Even more, it also requires you to waste months of valuable time trying to “learn what works best for you” through your own trial and error. Sure, it can work for some, but it’s all too clear that the majority of us require PRECISE instructions, and the elimination of all the guesswork right from the jump.

➡️ With this guide, there’s absolutely zero guesswork involved.

I’ve eliminated all the fluff and set you up on a clear-line path to results; packaged conveniently into an actionable, purely results-driven course that demands success. If you apply the knowledge shared with you in this course, there’s simply no way that you cannot succeed. Period.

The goal for this guide is to help you learn and practice a scientifically proven strategy - Broken down into detailed, step-by-step instructions with accompanying images.

➡️ Course Contents:

• Learn How to Count & Track Macros.
• Learn How to Meal Prep for the Week.
• Learn How to Establish Your Starting Macros to Begin Your Diet.
• Learn When, and How to Adjust Your Diet with Confidence, Ongoing.
• Learn How to use ChatGPT to Make the Entire Process Incredibly Simple.

➡️ This quick-hitting guide contains ALL the information necessary to help you reach your goals over the long term.

Again, I made sure to eliminate all the fluff, keeping SIMPLICITY at the core of this guide.

Just trust the math and stay consistent - You will reap the rewards.

Sam Chang

20 Years Training Experience
NCAA DIII Collegiate Baseball
ISSA Personal Training Certification
NASM Stretching & Flexibility Certification

Counting Macros: The Key to Making the Correct Food Choices & Portion Sizes.

Maintaining a well-balanced diet eating intuitively, without having to count macros is the ultimate goal, but that can't be achieved until you've mastered macros, first.

I know it might seem like overkill to track every macronutrient you consume over the length of your diet; but this is the best way to cement your understanding of how much of what foods affect your body.

Eliminating the need to guess, hope, and “use feelings” throughout your journey is crucial to success.

This is possible thanks to concrete math. 

Even if you only plan to diet for a month or two - That's more than enough time to change your entire perspective on food. 

Seeing everything in numbers, practicing, and actually caring about the foods you eat over a period of time will make this all feel like second nature to you fairly quickly.

Counting Macros vs Counting Calories

It's important to distinguish the key difference between counting macros and counting calories.

In the simplest of terms: Counting calories involves tracking the total energy content of the foods and beverages consumed throughout the day. It focuses solely on the overall calorie intake and expenditure, without specific attention to the types of nutrients consumed. 

On the other hand, counting macros involves tracking the specific amounts of protein, carbohydrates, and fats consumed in addition to overall calorie intake. This approach recognizes that each macronutrient plays distinct roles in the body. 

1. Carbohydrates

Carbohydrates are the body’s primary source of energy, providing fuel for essential functions like brain activity, muscle movement, and cellular processes. Carbs also help maintain stable blood sugar levels, ensuring the brain and muscles have a constant energy supply.

Glucose from carbs powers the production of ATP, the energy currency used by all cells. Excess glucose is stored as glycogen in the liver and muscles for quick access during exercise or fasting. Without enough carbs, the body may rely on fats and proteins for energy, which can affect performance and muscle preservation.

2. Proteins

Proteins are essential for building and repairing tissues, including muscles, skin, and organs.

They provide the building blocks for enzymes, hormones, and antibodies, which regulate vital processes like metabolism and immune function. In times of energy shortage, proteins can be broken down to produce glucose, though this is not their primary role.

Unlike fats and carbs, excess protein cannot be stored, so it must be regularly consumed. Adequate protein intake is crucial for muscle maintenance, recovery, and overall cellular function.

3. Fats

Fats are a dense source of energy, especially important during rest or prolonged exercise when glucose is limited. They play a key role in building cell membranes, producing hormones, and absorbing fat-soluble vitamins (A, D, E, and K).

Fats also provide insulation and cushioning to protect vital organs, supports brain function, hormone regulation, and overall health. Any excess fat is stored in adipose tissue for long-term energy reserves.

IIFYM (If It Fits Your Macros)

Anyone unfamiliar with macros and IIFYM would assume a chicken salad is better for fat loss than a burger and fries.

Let's break the two down using a comparison between:

Chick-fil-A’s Cobb Salad with Crispy Chicken Strips and a Deluxe Chicken Sandwich with Medium Waffle Fries:

Cobb Salad with Crispy Chicken Strips

• Calories: 910
• Protein: 45g
• Carbohydrates: 40g
• Fat: 63g

Deluxe Chicken Sandwich + Medium Waffle Fries

• Calories:
  • Sandwich: 500
  • Fries: 420
  • Total: 920
• Protein: 32g
• Carbohydrates: 91g
• Fat: 45g

Key Insights

Both meals offer around 900 calories, with the burger and fries actually including less fat. While salads are often labeled as healthier and more common meals for fat loss, the dieter that chose the salad will be hungry in an hour.

The dieter that chose the burger and fries will be satiated and content.

Same calories, far different paths to results.

When you have the proper knowledge, you're given a massive advantage over the next dieter that's just winging it (again, and again, and again).

By establishing and tracking your personal macros, you'll be meeting your nutritional needs much more precisely, while also optimizing for body composition and likelihood of long-term success.