Macro calculations are estimated based on body weight, height and activity levels and can be adjusted to your weight goal. And while it seems obvious that choosing wholesome nutritious sources of calories is better than processed, high-sugar and saturated fat foods, you could hypothetically eat seven chocolate bars (each worth 228 calories, a total of 1,596 calories) and still lose weight if your total energy expenditure is around 2,000 calories a day. Counting calories takes no account of nutrients. While our actual energy requirements are uncertain and can vary greatly depending on how active we are, our requirements for macronutrients are more certain, based on government guidelines.Īn advantage of counting macros is that it ensures that some essential nutrients are incorporated into your diet, instead of focusing solely on calories. This is especially so in those who are overweight or obese due to the equations being based on body weight, and not taking account of fat mass.īut whether you’re counting calories or macros, you still need this starting point to work from to keep within your targets. And the prediction equations commonly used in dietary counselling and by online apps to set calorie intake goals for weight loss are even more inaccurate. The most practical and accurate measure of this, indirect calorimetry (a measurement of the gases that we breathe from which energy expenditure can be estimated), is still not 100% accurate. The tricky part is establishing what our energy requirements really are. Any diet can lead to weight loss as long as this basic principle is applied. The basic principle to achieving weight loss is eat less energy than your body requires on a daily basis and you will lose weight. Ultimately, researchers found no significant, long-term difference between the diets on how much weight they helped people lose) – and all are difficult to adhere to in the long term.Īs such, this makes it difficult to know whether counting calories or macros is more useful when it comes to your different body weight goals. Past research has looked into the effects of reducing or manipulating individual macros for weight loss, such as comparing the effect of consuming a low-fat versus low-carbohydrate diet or comparing four diets containing different proportions of fat, carbohydrate and protein. However, there’s currently no scientific research that has specifically examined whether counting macros is as effective as other methods in achieving different weight goals. Many people like the diet because it offers flexibility and allows them to consume any food as long as it fits into their daily macronutrient (“macro”) requirements. Rather than counting calories, IIFYM counts the daily macronutrients (fats, carbohydrates, and proteins) found in the foods and drinks we consume. One such popular diet is “ If It Fits Your Macros” (IIFYM), which offers users less restriction in what they eat, while still guaranteeing results.

While reducing calorie intake is a proven way to reduce your weight, there’s no shortage of diets promising the same results but with more flexibility.

Bodybuilding macro calculator