If you are like most people, you probably want to know how to calculate and find your paleo diet macros. Counting macros can be a bit tricky, but it is definitely doable.
In this blog post, we will go over the basics of counting macros and provide some tips for doing so while on the paleo diet. Whether you’re just starting out on the paleo diet, or you’ve been following it for a while and are looking to fine-tune your food quality, read on for all the info you need!
What Are Macros and Why Should You Count Them?
Before we get into how to count macros, let us first briefly review what they are. Macros are short for macronutrient ratios, and they include the three main nutrients that our bodies need in large amounts: protein, carbohydrates, and fat. All these nutrients provide our bodies with energy, but they each do so in different ways.
Protein is essential for building and repairing muscle tissue. Carbohydrates are the body’s main source of energy, and they are either simple (like sugar) or complex (like starches). Fat is also an important source of energy, and it helps our bodies absorb certain vitamins and minerals.
How to Count Macros in Paleolithic Diet?
Counting macros is a simple yet effective way to track and manage your nutrition. At its core, counting macros involves calculating the number of macros (that is, the ratio of protein, carbohydrates, and fat) that you consume daily.
This can be done easily by using an app or other digital tool to keep track of the nutritional information for all the foods that you eat. In addition to helping, you stay on track with your diet goals, tracking macros has also been shown to have several other benefits, including increased energy levels and improved mental focus.
The first step is to figure out which number of calories you need to eat each day. This will vary depending on your age, gender, activity level, and other factors. Once you have your calorie needs calculated, you can start to plug in the small amounts of protein, carbs, and fat that you want to consume each day.
How Many Macros Do I Need?
The number of macros you need will also vary depending on your individual needs. If you are trying to lose weight, you may want to eat a low-carb diet and more protein. If you are trying to build muscle, you may want to eat more protein and fewer fat calories. And if you are just trying to maintain your weight, you will likely need a moderate amount of all three macros.
To determine how many macros, you should be eating each day, start by calculating your basal metabolic rate (BMR). Once you have your BMR, multiply it by your activity level. This will give you your total daily energy expenditure (TDEE).
From there, you can determine how many calories you should be consuming from each macronutrient. For example, if you want to eat a 40/30/30 split of carbs, proteins, and fats, that will mean consuming 40% of your calories from carbs, 30% from proteins, and 30% from fats.
A gram of protein and carbohydrate has about four calories, while a gram of fat has about nine calories. For example, if you need 2000 calories per day and you want to eat 90 grams of protein, 250 grams of carbs, and 71 grams of fat, your daily macro ratio would be:
Example – 2000 calories
90 grams protein/360 calories
250 grams carbs/1000 calories
71 grams fat/639 calories
As you can see, when you are counting macros, you are just counting calories from each macronutrient. But it is helpful to think in terms of grams of protein, carbs, and fat because that makes it easier to ensure that you are getting the right amounts of each nutrient.
How Do I Calculate the Macros of My Food?
Now that you know how to count macros, you are probably wondering how to figure out the macro counts of the food you are eating. The best way to do this is by using a food tracking app like MyFitnessPal. You can enter the foods you’re eating, and it will give you the macro counts for each one.
An essential tool for any macro diet will be a food scale so that you can weigh your food and get an accurate count of the macros.
Another way to figure out the macro counts of your food is by using a nutrition label. All packaged foods have a nutrition label that lists the number of calories, protein, carbs, and fat in each serving. This can be helpful if you are eating a lot of packaged foods or if you’re trying to estimate the macros of a meal you’re eating out.
Just remember that when you are counting macros, accuracy is key. Take a long time to measure and track your food so that you can be sure you’re hitting your macro goals each day.
While this may seem frustrating initially, I can assure you, that you get quicker and quicker. Now I hardly notice I am doing it after a couple of years of tracking my food.
Paleo Diet Positive Effects:
A paleo diet is a dietary approach that mimics the way our ancestors ate. The basic premise is that humans should eat the same foods that were available to them during the Paleolithic era (i.e., hunter-gatherer times). This means consuming mostly fruits, vegetables, lean meats, and seafood while avoiding processed foods, whole grains, legumes, and dairy.
The paleo diet has become increasingly popular in recent years, with people adopting this style of eating for a variety of different reasons. Perhaps the main benefit of the paleo approach is that it focuses on macros – that is, it encourages the consumption of healthy proteins and fats while limiting refined carbohydrates and other processed foods. By consuming these key nutrients in the right amounts, our bodies can function optimally and keep us feeling full and satiated.
Furthermore, by following a paleolithic diet we are also able to avoid many of the problematic ingredients commonly found in modern foods. Things like gluten, dairy, and highly processed vegetable oils have all been linked to chronic heart disease, so steering clear of them can have major benefits for our overall health. Ultimately, choosing paleo foods is a better way to take control of your chronic diseases and feel your best every day.
While the paleo ingredients are certainly a healthy way to eat, it can be challenging to get all the nutrients you need if you are not careful. This is where counting macros come in. By ensuring that you are getting enough protein, carbs, and high fat each day, you can make sure your body is getting everything it needs while following a paleo diet.
It is usually surprising to people how much food they need to eat when they start counting macros, so do not be discouraged if you find yourself eating more than you thought at first.
Why Paleo is better than Ketogenic Diet?
The main reason experts say that the paleo diet is beneficial is that it is based on whole, unprocessed foods. These are the kinds of foods that our bodies are designed to eat and they provide us with all the nutrients we need to stay healthy.
I think we can all agree that the number of processed foods readily available to us today is unprecedented. And while these foods may be convenient, they are often lacking in nutrients and can even be harmful to our health.
The paleo diet helps us to avoid these processed foods and instead focus on eating whole, nutrient-rich foods. Additionally, this ketogenic diet has been shown to reduce inflammation, improve blood sugar control, stimulate blood pressure, and promote weight loss. If you’re looking for a healthy way to eat that can also help you lose weight and feel your best, the paleo diet is a good option.
Tips for Counting Macros on the Paleo Diet
Now let’s talk about some tips for counting macros while on the Paleo diet.
First, focus on eating mostly whole, unprocessed foods. These foods will have a nutrition label so you can easily track their macro counts. And they are also generally lower in daily calories, so it’s easier to hit your calorie goals when you’re eating mostly whole foods.
Second, make sure you are getting enough protein. Protein is essential for building muscle, so if you are trying to build muscle, you’ll need to make sure you’re eating enough protein each day. A good rule of thumb is to consume 0.73 grams of protein per pound of body weight. So if you weigh 150 pounds, you should aim to eat 110 grams of protein per day.
Third, do not be afraid to eat fat. Many people think they need to avoid all fat when they are trying to lose weight, but that is not the case. In fact, you need to eat some fat to lose weight. Fat is satiating and it helps your body absorb vitamins and minerals.
Just make sure you are not eating more fat than you need. A good rule of thumb is to consume 0.45 grams of fat per pound of human body weight. So, if you weigh 150 pounds, you should aim to eat 68 grams of fat per day.
Finally, do not neglect carbs. Carbs are essential for fueling your workouts and they also help replenish glycogen stores. Just make sure you are eating mostly complex carbs like starchy vegetables, fruits, and starchy tubers. And limit your carb intakes like candy, cookies, and cake.
Paleo Food Choices and Eating Plan:
Carbohydrates
This macronutrient is the hardest to satisfy on the paleo diet. While you are free to eat any type of fruit or vegetable, starchy carbohydrates like potatoes and white potatoes are off-limits. This means that you will have to get your enough carbs from other sources like fruits, vegetables, and honey.
Some good carb options include:
- Apples
- Bananas
- Berries
- Carrots
- Cauliflower
- Greens
- Squash
Proteins
There is an abundance of options on the paleo diet for protein sources. You can get protein from both animal and paleo plan sources.
Some good protein options include:
- Beef
- Chicken
- Eggs
- Salmon
- Shrimp
- Turkey
- Lentils
Fats
The paleo diet has gotten a bad rap for being a high-fat diet. While it is true that you will be eating more fat on this diet than you would on a standard American diet, it is important to remember that not all fats are created equal. The paleo and keto diet stress the importance of consuming healthy fats like olive oil, coconut oil, and avocados.
Some good fat options include:
- Avocados
- Coconut oil
- Olive oil
- Nuts and seeds
- Eggs
Cost of the Paleo Diet
Generally, the paleo diet is not an expensive way of eating. This is because you are mostly eating whole, unprocessed foods. The cost can vary widely depending on individual needs and preferences. While some people may choose to rely exclusively on nutrient-dense foods like lean meats, fish, and fresh vegetables, others may be okay with incorporating some higher-calorie items like nuts or full-fat dairy products into their diet.
Additionally, for those looking to stay within a strict budget, it is often possible to find inexpensive sources of Paleo-friendly ingredients and staple foods.
Overall, the cost of a Paleo diet will primarily depend on how closely you follow the recommended guidelines and your individual preferences as far as food choices. Whether you are looking to save money or prioritize health, there are plenty of options available no matter what your dietary fats needs might be.
If you are buying organic meats or grass-fed meat, this can be a more expensive option. The COVID-19 pandemic has led to a meat shortage, which means that prices for meat have skyrocketed. If you’re trying to stick to a budget, you may want to consider eating less meat or buying cheaper cuts of meat.
Paleo Diet Meal Plan Example
Now let us take a look at an example meal plan for the paleo diet.
Breakfast:
Two eggs scrambled with veggies
Bacon or sausage
Fruit salad
Lunch:
Chicken salad with olive oil and vinegar dressing
Sweet potato fries
Dinner:
Grilled salmon with roasted vegetables
Snacks:
Almonds and dried fruit
Another Example Meal Plan
Breakfast:
Omelet with veggies and bacon
Fruit salad
Lunch:
Grilled chicken with roasted vegetables
Salad with olive oil and vinegar dressing
Dinner:
Beef stew with carrots, potatoes, and celery
Snacks:
Almonds and dried fruit
The Benefits of Tracking Macros on Paleo
Maintaining a well-balanced diet is an essential part of living a healthy and productive life. While many people rely on diets that restrict certain food groups or require big changes to their usual eating habits, the Paleo diet focuses on tracking macros to provide the body with the right combination of nutrients.
By measuring and monitoring macros such as protein, carbs, and fats, Paleo dieters can ensure that they are getting the energy and fuel they need while still maintaining their body’s natural balance. What is more, tracking macros allows dieters to explore new foods and creative meal combinations while experimenting with different ways of reaching nutrition goals.
Overall, tracking macros is one of the most effective ways to stay healthy and achieve lasting success on the paleo diet.
Nutrient-Dense
One of the best things about a paleo diet is you are prioritizing nutrient consumption. This means that you are more likely to get the vitamins, minerals, and antioxidants your body needs to function optimally.
Typical diets often lack key nutrients, leading to deficiencies that can impact everything from energy levels and mood to immunity and digestion.
By following a paleo diet and tracking macros, you can be sure that you are getting the nutrients your body needs to feel its best. Before switching to paleo, I had the following symptoms:
- fatigue
- brain fog
- joint pain
- bloating and gas
- skin problems
All of these issues have resolved themselves since I’ve been eating a nutrient-dense diet.
I’m not saying that the paleo diet is a cure-all, but it has certainly made a big difference in my quality of life. If you are thinking about making the switch to paleo, I highly recommend tracking macros to make sure you are getting the nutrients your body needs.
Weight Loss
When it comes to weight loss, there is no one-size-fits-all approach. However, the paleo diet has become increasingly popular in recent years to shed unwanted pounds.
Proponents of the paleo diet argue that by eating as our ancestors did, we can reset our metabolism and lose weight more easily. And while there is some scientific evidence to support this claim, many experts believe that the true key to fat loss is macros. That is the ratio of complex carbohydrates, fats, and proteins that you eat.
Paleo dieters typically consume a high proportion of protein, body fats, and low carb levels. This macros ratio can help promote weight loss by making you feel fuller for longer and stabilizing blood sugar levels. If you are looking to lose weight, the paleo diet may be worth trying. But be sure to pay attention to your macros!
Reducing Brain Fog and Fatigue
The paleo diet has become a popular way of reducing brain fog and increasing mental clarity. This is because it focuses on the consumption of macros such as protein, healthy fats, and carbohydrates in the right proportions to ensure that the body is getting everything it needs.
By reducing sugar and processed foods, the brain has fewer chemicals to deal with, resulting in greater focus and increased energy. Additionally, by incorporating more fruits and vegetables into your diet, you are ensuring a rich supply of essential micronutrients such as vitamins and minerals that also play an important role in keeping the brain functioning at its best.
If you’re looking for a way to significantly reduce brain fog and achieve better overall mental performance, the paleo diet may be just what you need.
Reducing Joint Pain
Another common issue that the paleo diet can help with is joint pain. This is because it eliminates many of the foods that are known to contribute to inflammation, such as sugar, dairy, and grains.
Additionally, by increasing your protein intake, you are giving your body the building blocks it needs to repair damaged joints and reduce pain.
If you’re struggling with joint pain, the paleo diet may be a good option for you. Just be sure to track your macros to ensure you are getting the nutrients your body needs.
Improved Digestion
The paleo diet can also help improve digestion by eliminating processed foods and focusing on nutrient-dense, whole foods. This is because processed foods are often difficult to digest and can lead to issues like bloating gas, and constipation.
Additionally, the paleo diet typically includes a high intake of fiber-rich fruits and vegetables that can help improve gut health and regularity. If you are struggling with digestive issues, the paleo diet may be able to help.
Skin Issues
For years, I struggled with skin issues like acne, dryness, and severe sensitivity. No matter what products or treatments I tried, nothing seemed to make much of a difference. But as soon as I switched over to the paleo diet, my skin and other health problems rapidly started to clear up.
The paleo diet is rich in nutrient-dense foods that are packed with anti-inflammatory compounds. These powerful ingredients help keep my skin healthy and clear by reducing the inflammation that leads to breakouts and irritation.
While this likely wasn’t the only factor, I am convinced that it had a part in my skin becoming much healthier.
Conclusion
Overall, the paleo diet can be a helpful tool for weight loss, brain fog, joint pain, digestion, and skin problems. However, it is important to track your macros in order to ensure you are getting the nutrients your body needs. Also, keep in mind that this diet may not be right for everyone.
If you have any health benefits concerns, be sure to speak with a doctor before making any drastic changes to your diet.
If you’re looking for a way to improve your overall health, the paleo diet may be worth trying. Just be sure to do your research and consult with a doctor before making any major changes to your diet. Thanks for reading! I hope this was helpful.