How to Count Macros

Using app to track food metrics.

What are macros?

Refers to the three macronutrients that make up the foods we eat: protein, carbohydrates, and fat. 

What do we do for you?

We provide a set number of macros to track, recipes and food item suggestions.

What do you do?

The idea behind macros dieting is simple; you focus on a certain number of macronutrients to eat each day by using an app to track your food. 

What are the benefits for a macro diet?

You can eat a variety of food…if the items are within your macro numbers. You eat the same food throughout the week on a detailed menu plan. 

It is easier to go out to eat 

Example: Want to go out to eat for dinner & have pasta? : pre track your breakfast, lunch & snacks in the app & allow for a certain number of macros for your dinner (so it equals your total macros for the day-DO THE MATH)…..So, you want pasta for dinner, then eat protein and fats during the day and leave your carbs for night!

What are the disadvantages of a macro diet?

• Sometimes it is difficult to hit the exact numbers of macros if you do not pre track your day. 

• Always double check when you scan your food in, because sometimes it will upload as a different item...it’s best to add your own nutrition label. (explained below under the lose it app)

• Our bodies are sensitive to certain food items…. We know exactly what type of food you are eating when you are on a detailed menu plan. (example: inflammation from dairy & etc.). You will achieve quicker results eating the correct healthy food items for YOUR specific body. 

Preferred App: Lose it -Tips for tracking on app

• Download the App called Lose it. I suggest paying for the premium version so you can plan future meals. Its is easier to map out your next day & pack your food the night before. 

• The app will formulate how many calories you should be eating after you sign up and answer the questions…ignore this calculation. Stick to the macros given. 

• Tracking your macros takes a little bit of math. You NEED a scale that measures in different measurements like grams and ounces. 

  
  

  How to track food in the app: 

• Go to LOG (at the bottom, 2nd tab): there will be 4 categories: breakfast, lunch, dinner and snacks. Click the (+) sign at the top of the category you are eating and it will take you to a different screen.

-The screen has 5 options at the top: 

• Search: You have an option of (Scan a food item), this works well when you have internet but mistakes happen when you don’t. So double check the nutrition after your scan it in. If there is not a nutrition label to scan or you do not have internet, then…..You can type in any type of food in the search engine and find the nutrition BUT anyone can add nutrition in this app….so it might not be correct. Double check the nutrition by looking up the item on google OR adding in your own recipe label by scrolling down and tapping (+Create New Food)

  • After you click on it then, enter the food name & exact serving size that is on the label…once you enter this information then you can find the food item in your (My Foods) category. 

• My Foods: All the food items listed are scanned in OR manually entered in. This feature is nice when you are eating the same food. 
  

• Meals: This tab creates a list of previous meals. If you are under breakfast & you click the (+) button, then all your previous breakfast items are there. Same thing for lunch, dinner & snacks. 
  

• Recipes: All of your recipes can be stored in this tab. Are you making the same recipe multiple times?  Follow the recipe in your app each time you make it…(making sure you are creating the same amount of servings). When you are in the recipe tab and (+) something then you will only see the recipes you have already entered….and it will display the nutrition. 

  
  

• If you want to create a recipe: Go to the (Me) tab on the bottom of the screen. Click on Recipes. Go to the top right hand corner and click the (+). Type the recipe name in, Add the ingredients you are using & the amounts, Figure out how many servings this makes…sometimes you don’t know until after you make the recipe so just put a random number and change that number when you are done dividing the food out. 

• Brands: Supermarket foods and restaurant foods. All the items listed are correct nutrition information displayed by the restaurant. The item you pick will be stored in your (My foods) tab. 

Measure your food AFTER it is cooked. Be sure to pick the correct food item when you track it. 

Cooked vs. not cooked example: 

• 1 cup of cooked rice- 45 grams of carbs

• 1 cup of dry rice- 144 grams of carbs

Cooked vs. not cooked) example:

• 5 ounces of cooked halibut – 38 grams of protein 

• 5 ounces of raw halibut- 30 grams of protein

Different kinds of measurements for your food items: Find the option that is the easiest for you to measure. If you have a scale that only measures in grams then find a food item that is measured in grams (in the search engine). 

Let us know if you have any questions about tracking your macros!