How to Adjust Your Macros for Weight Loss While Weight Training
If you’re trying to lose weight while weight training, adjusting your macros to support your weight loss goals is important. Macros, short for macronutrients, are the three main nutrients your body needs: protein, carbohydrates, and fats. By adjusting your macros, you can ensure that you’re fueling your body with the right balance of nutrients to support your weight loss and muscle-building goals.
Calculating Your Macros
Calculating your daily caloric needs is the first step in adjusting your macros. This can be done using an online calculator or with the help of a nutritionist. Once you know how many calories you need daily to maintain your current weight, you can adjust your macros based on your weight loss goals.
A general guideline for weight loss is to aim for a calorie deficit of 500-1000 calories per day. This means that you’ll be burning more calories than you consume, which can lead to a weight loss of 1-2 pounds per week. You’ll need to adjust your macros to achieve this calorie deficit.
Adjusting Your Macros for Weight Loss
When adjusting your macros for weight loss, the key is to reduce your calorie intake while still getting enough protein to support your muscle-building goals. A good starting point is to aim for a macronutrient breakdown of 40% protein, 30% carbohydrates, and 30% fats.
Protein is especially important when weight training, as it helps to repair and build muscle tissue. Aim for 1-1.5 grams of protein per pound of bodyweight daily. For example, if you weigh 150 pounds, you should aim for 150-225 grams of protein daily.
Carbohydrates are also important for energy and muscle recovery. Aim for complex carbohydrates like whole grains, fruits, and vegetables, and avoid simple carbohydrates like sugar and refined flour.
Fats are essential for hormone production and overall health. Aim for healthy fats like avocados, nuts, and olive oil, and limit your intake of saturated and trans fats.
Tracking Your Macros
To ensure that you’re getting the right balance of nutrients, it’s important to track your macros. There are many apps and websites that can help you track your macros, including MyFitnessPal and Cronometer. By tracking your macros, you can ensure that you’re staying within your calorie and nutrient goals and progressing toward your weight loss and muscle-building goals.
The Bottom Line
Adjusting your macros for weight loss while weight training can be challenging, but it’s essential for achieving your weight loss and muscle-building goals. By reducing your calorie intake while still getting enough protein, carbohydrates, and fats, you can fuel your body with the nutrients it needs to stay healthy and strong.