For anyone wondering about macros and may not understand them or want to ask. (Don't worry, we all once had to learn them).
Use a macro calculator (I Googled one years ago). It'll give you what you need to eat for your specific goals (will have a questionnaire to fill out).
It's like counting calories, just more specific to help with body compostion.
So, macros are macronutrients. Proteins, carbs, fats. You count grams of each, which will equal your calories.
1 gram of protein or carb= 4 calories
Fat= 9 calories
So example if you have a meal with 10 grams of protein (10×4), 20 carbs(20×4) and 5 fats(5×9) that all equals 165 calories.
I use a free app to track my macros/food.
First picture was my heaviest after our 4th son (230ish). Middle is once I dove into a deficit in macros after I was injured from powerlifting (I am a breastfeeder still too (he was older when I started, so I think that helped that he wasn't defendant on boobies milk)). This is all over 2 years difference (almost 2 1/2 years now). But, started my deficit January 2019. I have had a month or two of maintenance between January and now, with refeeds, high carb days etc. (I'm now around 147 lbs and am 5'5").
Use a macro calculator (I Googled one years ago). It'll give you what you need to eat for your specific goals (will have a questionnaire to fill out).
It's like counting calories, just more specific to help with body compostion.
So, macros are macronutrients. Proteins, carbs, fats. You count grams of each, which will equal your calories.
1 gram of protein or carb= 4 calories
Fat= 9 calories
So example if you have a meal with 10 grams of protein (10×4), 20 carbs(20×4) and 5 fats(5×9) that all equals 165 calories.
I use a free app to track my macros/food.
First picture was my heaviest after our 4th son (230ish). Middle is once I dove into a deficit in macros after I was injured from powerlifting (I am a breastfeeder still too (he was older when I started, so I think that helped that he wasn't defendant on boobies milk)). This is all over 2 years difference (almost 2 1/2 years now). But, started my deficit January 2019. I have had a month or two of maintenance between January and now, with refeeds, high carb days etc. (I'm now around 147 lbs and am 5'5").
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