Month: May 2024

How to do hand portion math to track your macros

Reviewed by Brian St. Pierre, MS, RD

There are so many ways to track your nutritional intake.

It can seem overwhelming to pick an (accurate) method that works for you.

That’s why we’ve developed the hand portion method.

It simplifies nutrition tracking in a way that’s accessible to anyone—and can suport any of your health and fitness goals.

A breakdown: The Hand Portion Method

Precision Nutrition’s hand portion method offers an easy solution to tracking your macros, allowing you to manage your food intake without weighing, measuring, or counting calories.

The method is simple: Estimate portion sizes with your hands.

It’s not about meticulous measurements—rather, it’s about using your hand as a reliable gauge for portion sizes.

What makes the hand portion method particularly effective is its inherent alignment with your body’s proportions. Plus, the size of your adult hand remains constant, ensuring consistency in portioning.

Here’s an overview:

Protein: Your palm determines the size of your protein portion.
Vegetables: Your clenched fist determines the size of your veggie portion.
Carbohydrates: Your cupped hand determines the size of your carb portion.
Fat: Your thumb determines the size of your fat portion.

Once you have an idea of what each portion looks like, you can aim to meet your personalized daily recommended balance of portions.

How many hand portions to eat

Most people will meet their nutritional needs by eating:

1-2 palms of protein-dense foods at each meal
1-2 fists of vegetables at each meal
1-2 cupped handfuls of carbohydrates at most meals
1-2 thumbs of fat-dense foods at most meals

Depending on your goals and frame, you may need to adjust these general recommendations up or down.

Benefits of the hand portion method

When it comes to tracking macros, the hand portion method offers several benefits:

Accuracy with minimal effort: Our internal research shows that hand portion tracking is 95 percent as accurate as other tracking methods—but without the effort of meticulous measurement. Check out these results to see for yourself how well hand portion tracking works.
Can be customized to your dietary preferences: Whether you follow a Mediterranean, Paleo, vegetarian, ketogenic, or fully plant-based diet, you can apply this method.
Easy to manage macronutrient splits: With the hand portion method, you have the power to fine-tune your macronutrient split. Adjust the proportions of protein, carbohydrates, and fats to align precisely with your individual needs and objectives.
Helpful tool for estimating calorie intake: Each hand portion is equivalent to an approximate amount of protein, carbohydrates, fat—and therefore calories. For example: 1 palm protein ~ 130-145 kcal; 1 fist of veggies ~ 25 kcal; 1 cupped hand of carbs ~ 110-120 kcal; and 1 thumb fats ~ 90-100 kcal.

Assumed variety of food choices

Our hand portion system assumes a mix of high-fat, moderate-fat, and low-fat protein sources; a mix of fruit, starchy tubers, beans, and whole grains for carbs; and a mix of fat-rich whole foods (such as nuts, cheese, or avocado), blended foods (such as pesto or nut butters), and pressed oils for fats.

And, the hand portion method can be adjusted to fit individual dietary preferences.

For example, if you’re following a ketogenic diet, you can simply increase your fat intake to make up for the decrease in carbohydrates.

Examples of the hand portion method: Approximate portion sizes for each macronutrient

Here are some examples of how much you’d eat using our hand portion method.

However, these are just approximations. The actual portion sizes will depend on the size of your individual hand and your body’s needs.

For men

A palm-sized portion of protein equals about 4 ounces of cooked meat/tofu, 1 cup of Greek yogurt or cottage cheese, 1 scoop of protein powder, or 2 whole eggs.

A fist-sized portion of vegetables is equivalent to about 1 cup of non-starchy vegetables such as spinach, carrots, cauliflower, or peppers.

A cupped hand of carbs is about ⅔ cup of cooked grains or legumes, 1 medium-sized fruit, or 1 medium tuber.

A thumb-sized portion of fat is around 1 tablespoon of oils, nuts, seeds, nut butter, avocados/guacamole, cheese, and dark chocolate.

For women

A palm-sized portion of protein equals about 3 ounces of cooked meat/tofu, 1 cup of Greek yogurt or cottage cheese, 1 scoop of protein powder, or 2 whole eggs.

A fist-sized portion of vegetables is equivalent to about 1 cup of non-starchy vegetables such as spinach, carrots, cauliflower, or peppers.

A cupped hand of carbs is about ½ cup of cooked grains or legumes, 1 medium-sized fruit, or 1 medium tuber.

A thumb-sized portion of fat is around 1 tablespoon of oils, nuts, seeds, nut butter, avocados/guacamole, cheese, and dark chocolate.

Approximate math for macronutrient portions

For number-oriented users, based on the examples above, these are the approximate macros each of the portions provide.

Macros for men’s approximate portions:

1 palm of protein ~ 24 g protein, 2 g carbs, 4.5 g fat, 145 kcal
1 fist of veggies ~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs ~ 3 g protein, 25 g carbs, 1 g fat, 120 kcal
1 thumb of fats ~ 2 g protein, 2 g carbs, 9 g fat, 100 kcal

Macros for women’s approximate portions:

1 palm of protein ~ 22 g protein, 2 g carbs, 4 g fat, 130 kcal
1 fist of veggies ~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs ~ 3 g protein, 22 g carbs, 1 g fat, 110 kcal
1 thumb of fats ~ 2 g protein, 2 g carbs, 8 g fat, 90 kcal

Please remember that these are approximations.

All aspects of calorie and macronutrient calculations are based on averages with known error rates.

Testing the accuracy of hand portion math

In the examples below, we’ll demonstrate that using the hand portion method is 95 to 100 percent as accurate as carefully weighing, measuring, and logging everything you eat.

Example 1

Our first example individual is a female athlete who weighs 135 pounds and has 18 percent body fat. She maintains a high activity-level, engaging in two training sessions per day. This is what she consumes in a day:

Pre-workout @ 6 am: 16 oz of black coffee, 1 cup of plain low-fat Greek yogurt, 1 cup of chopped pineapple, 2 tbsp of chopped walnuts, 1 glass of water.
Workout @ 7:15-8:30 am: Sips on 16 oz of water during the training session.
Post-workout shake @ 9 am: 12 oz of water, 2 scoops of protein powder, 1 medium apple, 1/2 cup of old-fashioned oats, 2 cups of spinach, 1 tbsp of ground flax seed, 1 tbsp of almond butter.
Lunch @ 12 pm: 3 oz of salmon, 1 cup of steamed mixed veggies, 1 medium sweet potato, 1 tbsp of coconut oil, 2 glasses of water.
Mid-afternoon snack @ 4 pm: 1 banana, 2 tbsp of natural peanut butter, 1 glass of water.
Workout @ 5:30-6 pm: Sips on 16 oz of water during the training session.
Post-workout dinner @ 7 pm: 3 oz of chopped chicken breast, 2 cups of cooked whole grain pasta, plus 2 cups of sautéed veggies with 2 tbsp of extra virgin olive oil, minced garlic and white cooking wine, 2 glasses of water.

If you compute the calories and macronutrients of this person’s intake using the USDA nutrient database, you get:

2672 kcal
170 g protein
264 g carbs
104 g fat

And if you translate this person’s intake into hand-size portion terms, you get:

Protein = 5 palms (Greek yogurt, protein powder x 2, salmon, chicken)
Veggies = 5 fists (spinach x 2, mixed veggies, sautéed veggies x 2)
Carbs = 10 cupped hands (pineapple x 2, apple, oats, sweet potato, banana, pasta x 4)
Fats = 9 thumbs (walnuts x 2, flax seed, almond butter, coconut oil, peanut butter x 2, olive oil x 2)

By multiplying those portion numbers using approximate hand-portion math for women (refer to the section above), the estimated intake is:

2672 kcal (precisely the same as calculating it with apps and spreadsheets)
166 g protein (4 g less than calculating it with apps and spreadsheets)
273 g carbs (9 g more than calculating it with apps and spreadsheets)
102 g fat (2 g less than calculating it with apps and spreadsheets)

As you can see, the difference between manually tracking and using our hand portion method is a matter of only a few small grams.

Example 2

Our second example individual is a moderately active male who weighs 210 pounds and has 17 percent body fat. This is what he consumes in a day:

Wake @ 5:30 am: 12 oz of black coffee
Breakfast @ 7 am: 4 whole eggs with a large bunch of peppers, scallions, and mushrooms cooked in a large pat of butter, placed on a whole wheat wrap, with ~1 oz cheese, 1 cupped hand of black beans, and some pico de gallo, large glass of water, 12 oz black coffee.
Super Shake @ 10:30 am: ~10 oz of water, 2 scoops of chocolate protein powder, 2 cups of spinach, 2 cups of frozen cherries, ~1 tablespoon cacao nibs, ~1 tablespoon of chia seeds.
Lunch @ 2 pm: 4 oz of turkey breast, ~⅔ cup of quinoa, 1 fist of mixed veggies, 1 apple, 2 thumbs of roasted almonds, 1-2 large glasses of water.
1-2 cups of green tea @ 3-4 pm.
Dinner @ 6 pm: 8 oz of sirloin (lean), 2 cupped hands of roasted red potatoes with onions, 2 cups of roasted rainbow carrots, 2 tbsp of olive oil for roasting, 1 glass of wine, 1-2 large glasses of water.

If you calculate the calories and macronutrients of this person’s intake using the USDA nutrient database, you get:

3130 kcal
212 g protein
283 g carbs
111 g fat

And if you put this person’s intake into hand portion terms, you get:

Protein = 7 palms (eggs x 2, protein powder x 2, turkey, sirloin x 2)
Veggies = 6 fists (scallions/peppers/mushrooms/pico, spinach x 2, mixed veggies, rainbow carrots x 2)
Carbs = 9 cupped hands (wrap, beans, cherries x 3, quinoa, apple, potato x 2)
Fats = 8 thumbs (butter, guacamole, cacao nibs, chia seeds, almonds x 2, olive oil x 2)
Alcohol = 1 (wine)

When you multiply those portion numbers using approximate hand-portion math for men, the estimated intake is:

3183 kcal (53 kcal more than calculating it with apps and spreadsheets)
220g protein (8 g more than calculating it with apps and spreadsheets)
285g carbs (2 g more than calculating it with apps and spreadsheets)
113g fat (2 g more than calculating it with apps and spreadsheets)

Once again, the hand portion method is nearly as accurate as manually weighing and tracking portions—and much simpler.

We can help you meet your goals

Our Ultimate Macro Calculator can help you figure out the ideal macronutrient ratio for your specific nutrition and fitness goals. From there, our hand portion method can guide you along the road to success.

The post How to do hand portion math to track your macros appeared first on Precision Nutrition.

Private: 11 reasons to work with a health coach

Reviewed by Brian St. Pierre, MS, RD

You can learn everything on your own… right?

In other words, between books and free online articles and videos, what’s the point of working with a health coach?

Well, there’s a few points…

A health coach offers unique knowledge and insights that can help you in ways you can’t necessarily get on your own. They fill in the nutritional and exercise gaps you may overlook, make sure you’re adhering to your intentions, and suggest solutions (and moral support) when you hit inevitable obstacles.

In fact, hiring a health coach may be one of the best decisions you can make for your long term wellbeing.

Keep reading to find out 11 (good) reasons to work with a health coach.

First, what is a health coach?

A health coach is a dedicated wellness expert who can help you achieve your goals.

Health coaches possess expertise based on a solid foundation in exercise science, anatomy, and physiology to craft safe and effective programs. They take into account individual requirements, capabilities, and objectives to tailor wellness plans to suit your unique needs.

Health coaches may also have nutrition expertise. They’ll delve into the dietary considerations and lifestyle factors (like stress management, sleep, and recovery) that impact your overall health.

As you attempt to make and sustain changes, your health coach can also be a valuable source of encouragement and accountability. They provide guidance, monitor progress, make adjustments as needed—so you can get the results you’ve been looking for.

11 reasons to work with a health coach

Working with a health coach can help you in numerous ways, whether you’re just starting, or need some tips or tweaks along the way.

Reason #1: You’re not seeing results.

If you’ve been putting in consistent effort without seeing results, consider the expertise of a health coach.

They bring a fresh set of eyes to your habits and routines. They’ll assess what you’re currently doing and suggest tweaks or changes to make your plan more efficient and effective.

Sometimes, it’s simply a matter of fine-tuning your approach. They’ll also help you set realistic, achievable goals, ensuring you’re on the right track.

Reason #2: You don’t know where to start.

With so much information out there, how do you know where to start? A health coach can help you make sense of all the (sometimes contradictory) advice and provide you with a clear, actionable plan.

They streamline the process, break it down into manageable steps, and offer an appropriate starting point tailored to you.

They’ll introduce you to fundamental exercises, including cardio, weight training, and flexibility training. If appropriate, they might introduce you to nutrition fundamentals, including finding the right balance of macronutrients.

A health coach takes the time to understand your specific needs, capabilities, and objectives. They’ll also ensure you’re not just going through the motions but truly understand why you’re doing what you’re doing. This helps you build a solid foundation to make gradual but definite progress.

Reason #3: You have a specific goal in mind.

If you’re focused on an objective, such as weight loss, muscle building, healthier eating, or stress management, a health coach can make a difference, helping you connect the dots between what you eat, how you move, your sleep quality, and more.

Even if you have a particular area of your life you’re striving to improve, a health coach can help you see the “big picture” view, and how often one aspect of your life is connected to and affects other aspects of your life.

That way, you can understand where to focus your energy—sleep, exercise, nutrition, relationships—to help you achieve your goal.

Reason #4: You need more structure in your wellness routine.

A health coach will create a plan that optimizes both effectiveness and efficiency.

During workouts, health coaches offer direction to ensure you exercise with precision. They provide feedback, corrections, and technique guidance to make your routine more impactful.

This also applies to nutrition. A health coach can help you learn how to incorporate foods with greater nutrient value in ways that work for you, so you’re more likely to develop healthier habits in the long-term.

Reason #5: You need someone to hold you accountable.

By scheduling regular sessions and check-ins, health coaches create a structured framework for your progress.

This significantly increases the likelihood of you adhering to your workout and nutrition intentions. Without the accountability of a scheduled session, it’s easier to skip exercise or make less nutritious food choices.

Of course, there’s always a financial and temporal investment associated with health coaching. Committing to regular sessions not only safeguards your financial investment but also reaffirms the importance of allocating time for your well-being.

Reason #6: You’re having trouble staying motivated.

In addition to accountability, your health coach serves as a source of encouragement and motivation.

They celebrate your triumphs, provide reassurance during challenging moments, and offer constructive feedback. They understand the ebb and flow of progress and help you generate the motivation needed to sustain behavior changes.

A health coach will take the time to understand your aspirations, struggles, and targets so you feel heard and valued. Having a coach to cheer you on and push you past your limits can make all the difference.

Reason #7: You need an expert resource.

Working with a health coach goes beyond achieving exercise and nutrition goals—it can be a valuable learning experience.

Certified health coaches possess a deep understanding of human physiology, body mechanics, behavior change, and nutrition science, making them a valuable resource for clients seeking comprehensive knowledge on holistic wellness.

Reason #8: You need someone to make decisions for you.

Working with a health coach offers a reprieve from the constant decision-making that comes with managing your fitness and nutrition.

The multitude of choices, from exercise routines to dietary plans, can often lead to “decision fatigue,” which can then lead to frustration. You may find it a relief to have a trusted expert guide you and help narrow your options.

Reason #9: You want to enjoy taking care of yourself.

Exercise doesn’t have to feel like a chore.

A health coach can help you find ways to move your body that are enjoyable so that you look forward to taking care of yourself.

Not all exercise suits all people, but a health coach can help you find something that works—even if you’ve never exercised before.

Reason #10: You want to learn how to take care of yourself.

If your goal is to eventually create and follow your own instincts, working with a health coach can help get you there.

As we’ve said, health coaches understand exercise, nutrition and how those two things work together to create a healthier lifestyle. By dedicating yourself to learning the wellness skills and knowledge that work for you, you’ll one day be able to sustainably take care of yourself.

Reason #11: You’re looking for long-term benefits.

Anyone can start exercising or following a fad diet.

However, a health coach will help you learn how to incorporate nutrition and movement into your life in a way that’s sustainable.

This means taking into account factors such as your age, current fitness level, goals, lifestyle, and anything else that affects your health. Long-term benefits include learning how to tend to all six aspects of Deep Health (not just what you eat and how much you exercise). Those six aspects are:

Relational health
Existential health
Mental health
Physical health
Emotional health
Environmental health

When you take into account your psychological well-being, your ability to focus and think clearly, how well your home and work environment supports your health, your relationships with others, and your overall sense of purpose, you’ll be more likely to create a meaningful plan—and stick with it.

We’re here to help you reach your goals

You don’t have to tackle your health journey alone.

The coaches at Precision Nutrition are experts in exercise and nutrition—as well as behavior change—and can help you reach your goals effectively and safely.

With our 1:1 Coaching Program, you’ll work with a coach who’ll tailor a nutrition and wellness plan based on your lifestyle, goals, and preferences using scientifically proven methods. With help, you’ll learn how to incorporate healthy habits into your daily lifestyle for long-term success.

The post Private: 11 reasons to work with a health coach appeared first on Precision Nutrition.

The Fit MT: Strengthen Your Core and Watch Your Massage Improve

This article emphasizes the crucial role of strengthening your core for massage therapists, focusing on how it not only enhances their practice but also safeguards against injury, particularly in the low back region.

The post The Fit MT: Strengthen Your Core and Watch Your Massage Improve appeared first on MASSAGE Magazine.

4 lesser-known reasons to work with a health coach

Reviewed by Brian St. Pierre, MS, RD

Health coaching goes beyond diet and exercise advice.

To improve your health, a good health coach will not just consider your physical needs, but also your goals, personal preferences, and overall value system.

There are many reasons why you might decide to work with a health coach, but many people haven’t considered just how much a health coach can help—and how they can help.

Below, we’ll look at four ways a health coach can benefit you that you might not have known about.

First, what is a health coach?

A health coach is a guide, someone who assists you in cultivating and maintaining healthy habits to meet your individual needs and goals. They collaborate with you to set personalized goals, devise actionable plans, establish accountability, and make sure you understand the strategies you’ll use to create positive change.

Health coaches address diverse health concerns. Their role goes beyond giving advice—they actively support you in implementing sustainable lifestyle changes.

From weight loss to stress relief or managing a health crisis, a health coach can help you take charge of your life for the better.

4 lesser-known reasons to work with a health coach

There are many reasons to hire a health coach, but here are some you may not have considered.

Reason #1: You’re recovering from an injury that impacts your movement.

If you’ve already completed physical therapy, engaging a health coach can be a logical next step for lasting recovery. Health coaches aren’t a substitute for medical care. However, they can support individuals looking to maintain—or even gain— mobility, muscle mass, and overall athletic ability.

A health coach will collaborate with you to develop a personalized plan that aligns with your physical capabilities as well as any restrictions cautioned by your doctor or physical therapist. They can guide you toward healthy movement patterns through tailored exercises and lifestyle adjustments that complement your recovery.

Many health coaches are experts in post-injury recovery. They provide support and motivation to help you navigate the challenges of rebuilding strength and mobility post-injury. They also know how to address the mental and emotional dimensions of recovery for your overall well-being, which we’ll discuss in more detail below.

Reason #2: You’re interested in improving your Deep Health.

While you might have heard that health coaches can assist with fitness and nutrition, what may separate them from many personal trainers or dieticians is their holistic approach.

Health coaches recognize the interconnectedness of different factors that contribute to your overall well-being, including stress, sleep, and mental health.

They work with you to identify areas that may be impacting your overall wellness, including your job and relationships, and collaboratively devise strategies to address them.

(To read more about Deep Health, PN’s term for thriving in all areas of life, check out: The Deep Health Assessment: How’s your health… REALLY?)

Reason #3: You want to be an active participant in your health and wellness.

Partnering with a health coach offers you the opportunity to have a more active role in your health. This dynamic relationship allows you to take control of your well-being while also benefiting from the guidance and expertise of a professional.

A health coach can help you discover and develop your “owner’s manual,” and you can use this self-knowledge and awareness to keep making decisions that support your unique needs and goals.

Your health coach serves as a resource to provide you with valuable insights and knowledge about self-care and goal setting. They’ll share with you the tools to understand your own needs better so you can make informed choices that align with your health objectives. Through two-way communication, your feedback, questions, concerns, and thoughts are actively integrated into your wellness process.

Reason #4: You’re focused on your long-term health.

While immediate health concerns often drive individuals to seek support, the lasting impact of a health coach lies in their ability to guide you toward practices that prevent chronic illnesses and negative health impacts for the rest of your life.

In addition to healthy nutrition practices, this includes maintaining your muscle tone to increase your balance and stability, thereby helping to prevent falls or other injuries as you get older.

A health coach will work with you to develop sustainable habits tailored to your lifestyle, abilities, preferences, stage of life, what foods you enjoy or avoid, and more.

Think of a health coach as an investment in your well-being for many years to come.

How to pick a health coach

If you’ve decided that a health coach can benefit you, make sure you do your research and choose several options that you can interview one-on-one. Look for coaches with a record of assisting clients in situations similar to yours.

Discuss their ability to tailor their approach and make sure they can answer any questions you might have about what makes your situation unique.

A good health coach should also ask you a lot of questions in return. They too want to make sure the relationship is a good fit, as well as understand your circumstances and history. When speaking with a health coach, make sure to be open and honest about your goals, your lifestyle, and your expectations from the partnership.

Remember that this is a collaborative and supportive relationship. So effective communication is key. Work with someone who listens well and provides reasonable and actionable answers that make sense to you. You should like your health coach, and further feel like they are trustworthy and comfortable to be around.

We’re here to help you reach your goals

The health coaches at Precision Nutrition are certified experts who can help you realize long-term wellness goals.

They meet you where you are and tailor programs that focus on your individual needs and lifestyle. Our Precision Nutrition 1:1 Coaching Program is designed to keep you motivated, help you develop positive habits, and see results.

Learn more today about how to work with us so you can feel your best.

The post 4 lesser-known reasons to work with a health coach appeared first on Precision Nutrition.

What do I do with foods that don’t easily fit my macros?

Reviewed by Brian St. Pierre, MS, RD

Not all foods fit into neat macro categories.

Meeting your macro goals can seem simple on paper or on an orderly spreadsheet, but in real life, it can sometimes feel more like a child’s finger painting.

Finding foods that align perfectly with your macro targets can be challenging, making the task of accurately tracking your intake feel impossible.

While there are many apps that can help you track the nutritional breakdown of each food you eat, using an app doesn’t work for everyone.

For those trying to track macros without the assistance of an app in your back pocket, you might have questions about how exactly some foods fit into different macro categories.

Luckily, there are multiple strategies available to help.

In this post, we’ll go over methods and solutions for accommodating foods that don’t naturally fit into a single macro category—from individual foods like beans (which contain both protein and carbs) to dishes like soup or stew (that might contain a mix of macronutrients).

A brief review of the macro categories: Carbs, protein, and fat

Before we start exploring foods that don’t easily fit into ‌traditional macro categories, let’s take a minute to get a solid understanding of macro basics.

Carbohydrates, protein, and fat are the three macronutrients that our bodies need in large amounts. They provide us with energy, help build and repair tissues, and protect our organs.

Carbohydrates are our body’s main source of energy. They’re found in foods like bread, pasta, rice, fruits, beans, and starchy vegetables. Carbs are broken down into glucose and used by our cells as fuel.
Protein is essential for building and repairing tissues. It’s found in foods like meat, fish, poultry, eggs, dairy products, soy, and beans. It’s made up of amino acids, which are the building blocks of protein.
Fat is a concentrated source of energy and nourishes our brain and cell membranes. It’s found in foods like oils, nuts, seeds, and avocados. Fats also help absorb vitamins, and play a role in hormone production.

Of course, there’s a lot more to macronutrients than this summary above.

Macro-based diets are designed to meet daily targets for these three macros—often through measuring/weighing foods and calculating their corresponding macros.

Weighing food on a scale using grams provides the most accurate way to account for macros, though measuring cups and spoons work too.

However, for those who want to track macros without the hassle of weighing and measuring your food, our Hand Portion Method is highly effective.

Macro organizing category guide: Some foods don’t fit perfectly

Food is complex (beans have both carbs and proteins; nuts have both fats and proteins). And, measuring can be complicated (soda can’t follow the cupped hand rule). Yet, if you’re trying to meet your macro goals, what you eat still needs to be accounted for.

We’ll cover some of the most common, tricky-to-categorize foods and provide recommendations for how to account for them.

The key for all of these foods is to pick an approach, and apply it consistently. (This is probably more important than the actual classification itself!)

Tricky macro #1: Legumes (beans and lentils)

Legumes and lentils both contain protein and carbs—so where should they be counted?

Generally, it depends on the meal itself and/or the eating style of the individual.

If someone is fully plant-based/vegan, then it’s likely the legumes or lentils will count as their protein source, since those are probably the most protein-dense foods they’re consuming. But they can also count as both protein and carb, under certain conditions.

Our suggestion: Choose the most protein-rich food (assuming there is one) as your protein source, and categorize the other items from there.

Here are a few examples.

In a meal with…

Chicken with beans, broccoli and olive oil, chicken is the protein (the most protein-rich part of the dish), beans are the carbs, broccoli is the vegetable, and olive oil is the fat.

Beans with rice, broccoli and olive oil, beans are the protein (the most protein-rich part of the dish), rice is the carbs, broccoli is the vegetable, and olive oil is the fat.

Two servings of beans with broccoli and olive oil, one serving of beans would count as protein, and the other serving would count as carbs.

Rice with broccoli and olive oil, there isn’t a protein-rich food—just a carb, vegetable, and fat.

Beans, broccoli and olive oil, it would depend on the eater. Omnivore? Then we’d count the beans as a carb. Plant-based? Then we’d count the beans as a protein.

Tricky macro #2: Dairy

Despite being a dietary staple, dairy doesn’t always neatly fit into a macro category.

Cow’s milk and non-Greek yogurt tend to be a pretty even mix of all three macros, but can vary depending on the fat level (whole, low fat, skim).

Ultimately, we suggest categorizing based on the fat or carbohydrate content of the milk or yogurt you’re consuming.

Generally, consider 1 cup (8 oz) of whole milk products a “thumb” of fat. (Even though it’s larger than a thumb and also provides protein and carbs, it’s fat rich so can be counted as a fat.)
A cup of lower fat milk (0-2%) is generally considered a cupped hand of carbs (although it also provides fats and protein).
A portion of lower fat Greek yogurt or cottage cheese (0-2%) is generally considered a palm of protein.
A cup of anything highly sweetened (chocolate milk, strawberry yogurt) is generally considered a cupped hand of carbs (though it has fats and protein).

So, let’s say you have a full-fat Greek yogurt or whole milk that’s highly sweetened.

Is it a fat or carb??

Think of it this way: If it’s full-fat, you know it’s a thumb of fat. But if there’s also a lot of sugar added to it, then it’s also a cupped hand of carbs.

Tricky macro #3: Dairy Alternatives

Dairy alternatives—nut, soy, or grain milks—are much like products made from cow’s milk. They tend to provide a mix of macros, depending on the source, and classification also depends on whether or not they’re sweetened.

At just 30 to 40 calories for an 8-ounce serving, unsweetened variants like almond milk can almost be considered negligible on macro counts. If you’re just using a splash in coffee or tea, you might just overlook it altogether.

However, this isn’t a universal rule across all dairy alternatives.

For instance, oat, soy, or pea protein milk may have a richer nutrient profile that, even when unsweetened, should be factored in.

Sweetened dairy alternatives introduce another layer of complexity. Added sugars can quickly ramp up the carbohydrate content, and should be categorized as a cupped hand of carbs.

Tricky macro #4: Soda

A serving of soda doesn’t fit into a cupped hand, and a scale isn’t always on hand.

To classify when on the go, consider an average 12-ounce can of soda as a cupped hand of carbs.

Eight ounces might be a preferable serving in terms of sugar content, but 12 ounces simplifies the math, as most beverages come packaged this way.

This is similar to how we account for bananas, apples, oranges, pears, and other fruits, since they’re “pre-packaged” by nature. While they can be standardized, each piece can differ significantly in its macro content.

Estimating is okay. By frequently comparing actual measurements with visual estimations, we can train ourselves to be more accurate over time.

Tricky macro #5: Alcohol

Alcohol generally should be in its own category, as the majority of its calories are derived from fermentation from starch and sugar.

This applies to pretty much all alcohol, be it light beer, microbrew/craft beer, wine, and spirits (although some microbrews/craft beer and dessert wines can contain quite a few carbs).

Many folks like to put alcohol in the carb category, which works. Again, whatever method you prefer can work; just follow it consistently.

Note that most alcohol is about 100-150 Calories per serving. If it has a sweetened additive (think margarita, or alcohol + soda), count that as an additional cupped hand of carbs.

How to account for mixed-food meals

With the tricky food out of the way, it’s time to discuss mixed food, like soups, salads, chili, casseroles, curries, and more.

Since these types of foods are technically several foods put together, they naturally have a mix of macros.

Our advice: Eyeball it.

Make your best guess at the proportion of protein-rich foods, carb-rich foods, and fats. This isn’t a full-proof method, but the key is consistency. If you categorize chili one way one day, do the same the next day.

With mixed meals, the goal is to get a protein, veggie, quality carb, and/or healthy fat in each portion.

This is relatively easy to do when making it yourself, as you can weigh each ingredient to calculate the macros and then divide by the total portions. When made by others, simply guesstimate as well as you can.

Tip: If a mixed meal—like chili or soup—is low in any particular macronutrient, you can always add a side dish to fill the gap.

We can support you on your fitness journey

If you’re just getting started with macros, take a moment to explore Precision Nutrition’s Ultimate Macro Calculator.

This interactive tool can help you determine your ideal calorie and macronutrient intake based on your individual goals and needs to create a personalized plan—no expertise on the carb content of beans required.

The post What do I do with foods that don’t easily fit my macros? appeared first on Precision Nutrition.

All about fats

Reviewed by Brian St. Pierre, MS, RD

Are there “good” and “bad” fats?

And how much fat, exactly, should a health-conscious person strive to eat?

In this article, we’ll talk all about fats, including the effects of certain fats on your health, plus how fats work in your body.

What is fat?

Fat, an essential macronutrient, plays a crucial role in maintaining the proper functioning of your body.

Fat is a concentrated energy source which contains more calories per gram than either carbohydrates or protein. (Fat contains 9 Calories per gram, whereas carbs and proteins contain 4 Calories per gram.) This energy supports your daily activities.

Fat also plays a pivotal role in your body’s ability to absorb specific vitamins and minerals, ensuring you get the most out of the nutrients you consume.

Fatty acids

All fats are made up of fatty acids.

These tiny building blocks are classified into three main categories: saturated, polyunsaturated, and monounsaturated. We’ll discuss each in more detail below.

Unsaturated fats

These fats, sometimes referred to as “healthy fats,” are your allies in the quest for a healthier lifestyle.

Monounsaturated fats in foods like avocados and olive oil are known for their heart health benefits.

Polyunsaturated fats, the dynamic duo of omega-3s and omega-6s found in nuts, seeds, and fish, help regulate inflammation and support brain health, and by extension, overall well-being.

Saturated fats

These fats, which are often solid at room temperature, are commonly found in animal products like butter and fatty cuts of meat, as well as plant foods like coconut and chocolate.

While they’re essential for some bodily functions, it’s wise to consume them moderately. High intake—over 10 percent of your daily calories—of saturated fats has been linked to higher cholesterol, and an increased risk of certain diseases.

What are trans fats?

Trans fats are created when liquid oils transform into solid fats through a manufacturing process called hydrogenation.

While trans fats enhance shelf life, they can wreak havoc on your health. Trans fats can raise bad cholesterol and increase heart disease risk. These are the only fats that we can confidently say are “bad” for health, and should be minimized or avoided.

Why is some fat considered healthy, and some unhealthy?

Not all fats are created equal.

Let’s go into some of the nuances of unsaturated and saturated fats.

The benefits of unsaturated fats

Unsaturated fats, on the other hand, actively contribute to your well-being.

Some of the ways these fats can help your body include:

Monounsaturated and polyunsaturated fats may help lower bad cholesterol, and boost good cholesterol, creating a harmonious balance that supports cardiovascular health.
Unsaturated fats work to quell inflammation in your body, reducing the risk of chronic diseases and fostering overall health.
By providing steady, sustained energy and promoting satiety, whole foods rich in unsaturated fats can help maintain a healthy weight.
Unsaturated fats assist in improving insulin sensitivity, reducing your risk of diabetes.
Monounsaturated and polyunsaturated fats (especially omega-3s) are like brain food, promoting cognitive function and stable moods.

In other words, incorporating sources of unsaturated fats into your diet—from foods such as avocados, nuts, seeds, and olive oil—help support a healthier you.

What to consider when it comes to saturated fats

Unsaturated fats may, on the whole, offer more health benefits than saturated fats.

But that doesn’t mean saturated fats are inherently unhealthy.

Excess saturated fats are known to raise levels of LDL cholesterol, often referred to as the “bad” cholesterol. This can create a risk factor for heart disease, jeopardizing your cardiovascular health.

Moderating your intake of saturated fats—often found in red meat, full-fat dairy products, coconut, chocolate, and certain processed foods—can be a smart move for your long-term health. Most research suggests limiting saturated fats to about 10 percent of your daily calories.

The role of fat in your diet

What effect does fat have on your overall health? What does it do inside your body?

Let’s find out.

Role #1: Cell development

From infancy to maturity, your body’s cells depend on fatty acids for cellular development.

Omega-3 and omega-6 fatty acids are like the architects of your cell membranes. They determine the structure and function of these cellular gatekeepers, influencing what goes in and out.

Omega-3s, found in fatty fish like salmon and flaxseeds, work to keep inflammation in check. This helps prevent chronic diseases, plus supports overall health.

Omega-6s, abundant in sources like vegetable oils and nuts, orchestrate pro-inflammatory responses when needed. This doesn’t mean they’re bad; These controlled inflammations play crucial roles in healing and immune responses.

Role #2: Overall health

The right fats, particularly those in the unsaturated category, can shield you from some major health challenges.

Healthy fats help your heart. Emphasizing monounsaturated and polyunsaturated fats, moderating saturated fats, and avoiding trans fats promotes healthy cholesterol levels, and reduces the risk of blockages that lead to heart attacks.

You can also minimize your risk of stroke with your fat choices. Unsaturated fats contribute to good blood flow and prevent blood clots.

Role #3: Nervous system

Picture your nervous system as a complex communication network, and healthy fats as the high-speed data cables that keep it running seamlessly.

From the crown of your head to the tips of your fingers, fats ensure the smooth functioning of your brain and nervous system.

As the control center, your brain is a fat-rich organ, with nearly 60% of its structure composed of fats. (Omega-3 fatty acids are especially known for their brain-boosting abilities: They enhance cognitive function, support memory, and even contribute to mood regulation.)

Myelin, a protective sheath that covers nerve fibers, is predominantly composed of fats. This insulation ensures that signals are transmitted accurately and efficiently throughout your nervous system.

Role #4: Hormone health and function

Hormones serve as messengers in the body, and they influence a number of critical metabolic processes including (but not limited to) weight regulation, digestive health, skin quality, ovulation and reproduction, sleep, and energy levels.

Since hormones are made from a combination of fats and cholesterol, it’s crucial to include enough fat in your diet to support hormone production.

This is specifically important for sex hormones such as testosterone, estrogen, and progesterone. If dietary fat and cholesterol are too low, these hormones may stop being produced in optimal quantities, and you may experience symptoms of hormonal deficiencies.

Role #5: Source of micronutrients

Many minimally-processed fat sources also supply a slew of beneficial micronutrients and phytonutrients.

Avocados, for example, are a great source of fiber, magnesium, vitamin E, B vitamins, and folic acid. Nuts and seeds provide omega-3 fatty acids, fiber, and other beneficial compounds.

Role #6: Vitamin absorption

Fats don’t just provide crucial vitamins and minerals, they also facilitate the absorption of fat-soluble vitamins A, D, E, and K.

Vitamin A—vital for vision, immune function, and skin health—depends on fats to be metabolized and used in the body.

Vitamin D, often called the “sunshine vitamin,” is crucial for bone health, immunity, and more. But sunlight alone isn’t enough—fats are the facilitators that help your body absorb and use it effectively.

Vitamin E, a powerful antioxidant, thrives in the presence of fats. It reduces oxidative stress and inflammation, and protects the health of your cells.

Vitamin K, essential for blood clotting and bone health, benefits from fats, too. They assist in its absorption, ensuring it’s available when your body needs it.

How to incorporate more unsaturated fats into your diet

If you want to boost your intake of unsaturated fats to reap their benefits, a few strategic changes to your eating habits can help:

Embrace monounsaturated fats: Foods like olive oil, avocados, nuts, and seeds are your go-to sources of monounsaturated fats. Drizzle extra-virgin olive oil on salads, add slices of avocado to your sandwiches, and sprinkle nuts or seeds onto your morning yogurt for a delightful crunch.
Avoid trans fats: To get the best balance of dietary fats, minimize processed foods with trans fats. These artificially created fats can negatively impact your health, so read labels and opt for whole, minimally-processed options instead.
Seek out omega-3-rich foods: Omega-3 fatty acids boost brain function and fight excess inflammation. Salmon (and other fatty fish), flaxseeds, chia seeds, and walnuts are rich sources. Aim to include them in your meals a few times a week.
Moderate saturated fat sources: While some saturated fats are necessary and even beneficial, it’s wise to keep their intake in check. Limit red meat and butter consumption, opting for leaner cuts of meat and small to moderate amounts of butter.
Sprinkle in flavor and support satiety: A drizzle of olive oil on your vegetables, a sprinkle of nuts on your oatmeal, or a dollop of nut butter on your whole-grain toast can enhance both flavor and appetite regulation— without exceeding daily calorie requirements.

We can support you on your fitness journey

If you’re wondering where exactly to start, or how much fat you should be incorporating into your diet, we’re here to help.

Creating a nutrition and fitness plan can be daunting, but you don’t have to do it alone. Our Ultimate Macro Calculator can help you figure out the optimal proportions of all the macronutrients—fats, carbohydrates, and protein—that you need to meet your goals.

Precision Nutrition can help you build habits that improve your physical and mental health, bolster your immunity, help you manage stress, and get sustainable results.

ULTIMATE MACRO CALCULATOR

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The importance of micronutrients—and where they fit in your diet

Reviewed by Brian St. Pierre, MS, RD

Growing up, we learn that vitamins and minerals are essential for health.

(We all took those animal-shaped multis, right?)

But what does that mean?

What vitamins do we need, and why?

How can we get the minerals our body needs for optimal health and well-being?

In this article, we’ll take a detailed look at vitamins and minerals, where they come from, what they do, and what happens if you don’t get enough or too many of them.

What are micronutrients?

Micronutrients are the vitamins and minerals your body needs in smaller quantities (as opposed to macronutrients, which are needed in larger quantities).

Your body can’t produce micronutrients, so you must rely on your meals to give you what you need. That’s why they’re also known as “essential nutrients.”

Vitamins are found in plants and animal products and can be broken down or altered by heat, acid, or air.

In contrast, minerals are inorganic, originate from soil or water, and cannot be broken down.

When you eat, you’re consuming the vitamins produced by plants and animals and the minerals they’ve absorbed. Each food item carries a unique micronutrient load, so it’s important to eat a wide variety of foods. (We’ll discuss later which foods are best for getting which micronutrients.)

Vitamins and minerals fuel growth, bolster your immune system, and even shape your brain’s development.

Types of micronutrients and what they do

There are four categories of micronutrients, defined by what they are and how they work in your body.

Water-soluble

Water-soluble vitamins readily dissolve in water, then your body uses what it needs. Whatever’s left is excreted (through urine and sweat, primarily), not stored.

The water-soluble micronutrients include Vitamin C and the eight B Vitamins: B1, B2, B3, B5, B6, B7, B9, and B12.

Fat-soluble

Unlike water-soluble micronutrients, fat-soluble vitamins are stored within the liver and fatty tissues.

To be absorbed, fat-soluble vitamins must be consumed with dietary fats.

The fat-soluble micronutrients are Vitamins A, D, E, and K. These aid in fortifying the immune system, proper bone development, preserving eye health, and shielding cellular structures from harm.

While it’s usually best to get these vitamins from food sources, if you suspect a deficiency, ask your doctor about whether you should take a supplement. Taking supplements without consulting a doctor is riskier, as fat-soluble vitamins can accumulate in the body. (We’ll discuss the possible effects of that later.)

Macrominerals

Macrominerals get their name because they’re required in larger quantities than other micronutrients and serve many vital functions.

The macrominerals are:

Calcium
Chloride
Magnesium
Phosphorus
Potassium
Sodium
Sulfur

Trace Minerals

While your body doesn’t need these in large quantities, trace minerals significantly affect your overall health and are essential for various bodily functions.

The trace minerals include iron, manganese, copper, zinc, iodine, fluoride, and selenium.

Why are micronutrients important?

Micronutrients are necessary for proper bodily functions.

For example, folate (Vitamin B9) plays a pivotal role in genetic material creation, cell division, and birth defect prevention.

Calcium fortifies bones, aids circulatory function, and supports nerve activity and hormonal secretion. Iodine impacts cognitive development and thyroid health.

Antioxidant micronutrients—Vitamins A, C, and E, along with copper, zinc, and selenium—shield the body from oxidative stress caused by free radicals. In excess, these free radicals—produced from normal metabolic processes—can harm tissues, organs, and genetic material.

Micronutrients in growth and development

In children, micronutrients are absolutely essential for growth because they support brain and immune system development. They also act as catalysts for metabolic reactions and regulate fluid balance.

Micronutrients and physical performance

While macronutrients are often at the forefront of dietary considerations for athletes and fitness enthusiasts, micronutrients also play a pivotal role.

For example, electrolytes (sodium, potassium, and calcium) help prevent dehydration and replenish salts lost from excessive sweating.

Efficient micronutrient intake before, during, and after exercise:

Supports blood glucose regulation and healthy muscle glycogen levels
Enhances endurance, strength, and recovery
Aids protein synthesis and immune function

Athletes also need to pay attention to:

Antioxidants like Vitamins C, E, and beta-carotene (which converts in the body to Vitamin A), which protect cells from exercise-induced oxidative stress
B Vitamins, which improve energy production and metabolism
Vitamin D, which enhances muscle function and physical performance. Getting enough Vitamin D is especially important for indoor athletes and those in regions with limited sun exposure
Avoiding mineral deficiencies (especially in calcium, magnesium, iron, zinc), which impact bone health, muscle performance, and metabolic processes.

Micronutrients and weight management

Individuals hoping to lose weight must maintain their micronutrient intake even if they cut calories.

Although micronutrients do not induce weight loss directly, micronutrients like zinc, magnesium, and chromium play supportive roles in the weight loss process: Low levels of zinc cause the body to store extra fat; Magnesium helps maintain a healthy metabolism; Chromium helps keep blood sugar levels under control.

Ideally, try to obtain these micronutrients by consuming a variety of minimally-processed foods, rather than relying solely on supplements.

Vitamins and minerals are more potent when they come from food, and our bodies process them more efficiently than through supplements,

Micronutrients in cellular health and immunity

Micronutrients influence enzymatic activity—they promote healthy tissues and prevent excessive free radical damage, which also helps protect DNA and reduces the risk of many diseases.

Additionally, micronutrients like Vitamins B6, C, and E, as well as magnesium and zinc, fortify the immune system, enhancing barriers against pathogens and infection-fighting mechanisms.

Micronutrients and overall health

Zinc is a micronutrient that helps maintain overall health. It’s distributed within various cells across your body, playing a pivotal role in bolstering your immune system against bacteria and viruses.

Zinc is also instrumental in synthesizing DNA and producing essential proteins. Throughout pivotal stages such as pregnancy, infancy, childhood, and adolescence, a sufficient supply of zinc helps with growth and development.

Finally, this micronutrient aids in effectively healing wounds and is fundamental for ensuring a keen sense of taste.

Best sources for micronutrients

Obtaining micronutrients from diverse food sources promotes optimal health. Here are some of the best sources for getting the micronutrients you need.

Food sources of water-soluble vitamins

Vitamin C (ascorbic acid): Citrus fruits, kiwi, bell peppers, broccoli, strawberries, and tomatoes.
Vitamin B1 (thiamine): Found in whole grains, fortified cereals, pork, beef, trout, tuna, and black beans.
Vitamin B2 (riboflavin): Eggs, beef liver, milk, yogurt, cheese, fortified cereals, almonds, and clams.
Vitamin B3 (niacin): Chicken, turkey, beef, pork, salmon, tuna, peanuts, potatoes, and rice.
Vitamin B5 (pantothenic acid): Beef, chicken, organ meats, whole grains, shiitake mushrooms, sunflower seeds, and avocado.
Vitamin B6 (pyridoxine): Chickpeas, beef liver, turkey, tuna, salmon, chicken, fortified cereals, potatoes, and bananas.
Vitamin B7 (biotin): Organ meats, eggs, salmon, pork, beef, sunflower seeds, almonds, and sweet potatoes.
Vitamin B9 (folate): Beef liver, spinach, fortified cereals and grains, asparagus, brussels sprouts, beans, and nuts.
Vitamin B12 (cobalamin): Beef liver, nutritional yeast, fatty fish (salmon, tuna), clams, beef, dairy products, and eggs.

Food sources of fat-soluble vitamins

Vitamin A: Beef liver, fish, eggs, fortified dairy products, sweet potatoes, carrots, and cantaloupe.
Vitamin D: Fatty fish like trout, tuna, salmon, fish liver oils, egg yolks, fortified milk, and UV light-exposed mushrooms.
Vitamin E: Nuts (almonds, hazelnuts), seeds, vegetable oils, spinach, and broccoli.
Vitamin K: Leafy greens (collard greens, spinach, kale, broccoli), vegetable oils, blueberries, and pomegranate juice.

Food sources of macrominerals

Calcium: Dairy products, fortified orange juice, canned sardines and salmon with bones, tofu, soybeans, spinach, and kale.
Magnesium: Spinach, pumpkin seeds, chia seeds, almonds, cashews, peanuts, soy milk, black beans, potatoes, and brown rice.
Phosphorus: Dairy products, salmon, chicken, beef, scallops, lentils, potatoes, and kidney beans.
Potassium: Dried apricots, lentils, prunes, raisins, potatoes, oranges, bananas, and acorn squash.
Sodium: Salts and processed foods like bread, deli meats, frozen meals, canned foods, chips, and salted popcorn.
Sulfur: Broccoli, cabbage, cauliflower, onions, garlic, dairy products, fish, legumes, nuts, meats, raspberries, and wheat germ.

Food sources of trace minerals

Copper: Shellfish, seeds, nuts, organ meats, whole grains, chocolate, potatoes, and mushrooms.
Chromium: Beef, pork, turkey, brewer’s yeast, grape and orange juice, and grain products.
Fluoride: Brewed tea and coffee, shrimp, and water with added fluoride.
Iodine: Iodized salt, seaweed, fish, eggs, cheese.
Iron: Beef, pork, turkey, fish, fortified cereals and grains, spinach, tofu, lentils, beans, and dark chocolate.
Manganese: Whole grains, clams, oysters, mussels, nuts, soybeans, legumes, rice, coffee, tea, and leafy green vegetables.
Molybdenum: Legumes, whole grains, nuts, beef liver, milk, and yogurt.
Selenium: Brazil nuts, fish, shrimp, organ meats, fortified cereals, beef, turkey, chicken, and dairy products.
Zinc: Found in beef, oysters, blue crab, fortified cereals and grains, pumpkin seeds, turkey, cheese, and shrimp.

To meet your micronutrient needs, prioritize nutrient-dense foods while maintaining a balanced calorie intake. For optimal health, moderate your sodium, saturated fat, added sugars, and alcohol consumption.

What happens if you don’t have enough micronutrients?

Getting enough micronutrients for each stage and phase of your life is important.

How much you need of each will depend on how much you exercise, your gender-assigned-at-birth, weight, and several other factors. Not getting enough is called a deficiency.

Diets high in highly-processed foods, disordered eating, and malabsorption conditions like Crohn’s disease can contribute to deficiencies.

The impact of these deficiencies isn’t always visible; some signs of micronutrient deficiencies are more subtle, like decreased energy and mental sharpness. These often result in hindered learning, reduced work productivity, and heightened susceptibility to infections and diseases.

Some of the most common micronutrient deficiencies and their symptoms include:

Vitamin A deficiency: Night blindness, impaired vision, stunted growth
Biotin deficiency: Metabolic acidosis, dermatitis, seizures
Vitamin C deficiency: Bleeding gums, petechiae, impaired wound healing
Calcium deficiency: Cataracts, osteoporosis, dental changes
Vitamin D deficiency: Muscle weakness, bone pain, low mood
Vitamin E deficiency: Ataxia, myopathy, vision impairment
Fluoride deficiency: Weakens teeth and bones, and increases tooth decay
Folate deficiency: Weakness, difficulty concentrating, heart palpitations
Iodine deficiency: Goiters, intellectual disabilities, feeling cold
Iron deficiency: Fatigue, pale skin, dizziness, cold extremities
Vitamin K deficiency: Slower blood clotting, hemorrhagic diseases
Potassium deficiency: Irregular heartbeat, muscle weakness
Selenium deficiency: Cardiomyopathy, deforming arthritis
Zinc deficiency: Diarrhea, hair loss, delayed growth

To prevent deficiencies, eat a balanced diet rich in diverse sources of these vital micronutrients. Fortified foods—and supplements, with your doctor’s approval—can also bridge the gap.

What happens if you have too many micronutrients?

While less common than micronutrient deficiencies, consuming too many micronutrients is possible.

This is called toxicity. It’s much more likely to happen when taking supplements, so speak with your doctor about safe use.

Some of the most common micronutrient toxicities and their symptoms include:

Vitamin A toxicity: Dizziness, nausea, and, in severe cases, bone pain and blurred vision
Calcium toxicity: Kidney stones, constipation, and kidney damage
Vitamin D toxicity: Nausea, vomiting, and weakness
Vitamin E toxicity: Excessive bleeding
Vitamin K toxicity: Disruption of blood clotting
Iron toxicity: Damage to the lining of the stomach and intestines, vomiting, stomach ache, loose stools, and hypovolemia
Selenium toxicity: Nausea, vomiting, discoloration, brittleness, and loss of nails, loss of hair, fatigue, irritability, and foul breath odor
Zinc toxicity: Vomiting, hematemesis, nausea, muscle cramps, watery diarrhea, and abdominal pain

Build a healthy diet with Precision Nutrition

A healthy, well-balanced diet full of nutritious food is your key to overall wellness.

If you want help building an optimal nutrition plan to support your specific goals, try our 1:1 coaching program. You’ll be paired with your own expert coach, who will help you determine your ideal dietary pattern—and help you sustain it.

Whatever your health goals, Precision Nutrition is here to help you reach them.

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Massive industry-wide survey reveals the personality characteristics linked to phenomenal success in the health and fitness industry.

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Should you track your macros?

Reviewed by Brian St. Pierre, MS, RD

Carbohydrates, proteins, and fats are the foundation of any diet.

These nutrients fall into a nutritional category called macronutrients, or “macros.”

And if you’re in the health and fitness industry, you’ve no doubt heard of—or maybe even tried—precise macronutrient “formulas” or “splits” to achieve specific goals.

But do you have to manipulate your macros—say, sustain a specific amount and ratio of carbs, proteins, and fat—to make athletic or aesthetic progress? What if you’re just trying to be healthy, in a general way?

In other words:

Should YOU be tracking your macros?

Below, we’ll take a look at the pros and cons of this practice to help you decide whether or not you should track your macros.

What are macros in fitness?

Macronutrients are the primary nutrients that fuel your body and support various physiological functions. They’re broadly categorized into carbohydrates, proteins, and fats, each with its distinct role in maintaining health and fitness.

Carbohydrates are our body’s primary energy source, providing 4 Calories per gram. They play a crucial role in energy production and supporting muscle growth.
Protein also provides 4 Calories per gram, and is vital for building and repairing muscles post-exercise.
Fat, which supplies 9 Calories per gram, is not just an energy source. It’s essential for hormone production and appetite regulation.

Alcohol also has an impact on the macronutrient profile of your diet. At PN, we refer to alcohol as the “fourth macronutrient.” It contains 7 Calories per gram, the majority of which are derived from the fermentation of starch and sugar.

When you understand the purpose of these three (and sometimes four) macronutrients, you can better craft a nutrition plan that meets your personal goals—regardless of what they are.

When to track your macros

You might wonder:

“Do macros matter when bulking?”

Or:

“Does tracking macros help you lose weight?”

The answer is that if you have specific fitness or body composition goals—such as building muscle or losing weight—macronutrients matter, but tracking them isn’t absolutely necessary to achieve them.

It is, however, a tool that can help you achieve your goals with steadier progress.

For instance, a recent study from the University of Connecticut, University of Florida, and University of Pennsylvania found that, on average, the more consistently people tracked their food, the more weight they lost.1 Being aware of your caloric and macronutrient intake can provide insights that can help you make the necessary dietary adjustments.

But that doesn’t mean tracking guarantees the best results.

In the above study, the person who lost the most weight hardly tracked their food intake at all. So, individual results definitely vary.

When NOT to track your macros

While macro tracking has its advantages, it’s not suitable for everyone. A notable concern is its potential link to disordered eating habits.2 Those with a history of disordered eating might find macro tracking triggering or stressful, as it’s rooted in the counting and budgeting of energy sources.

People can achieve excellent health without rigorous tracking, so if a person has a history of disordered eating behaviors or an unhealthy obsession with food tracking, methods like intuitive eating might be a better fit. (Read more: Macros vs. calories vs. portions vs. intuitive eating: What’s the best way to ‘watch what you eat?’)

Other benefits of tracking macros

Beyond the primary benefits linked to achieving fitness and/or body composition goals, tracking macros offers several other advantages that benefit overall well-being:

Benefit #1: Increased awareness of the types of food you’re eating

Tracking macros not only brings attention to calorie intake, but also to the quality and type of those calories. When you become more aware of what you’re eating, you can:

Build a more diversified diet: With tracking, you might notice a recurring pattern or lack of certain food groups in your diet. This can encourage you to include a greater variety of nutrients and minimize potential nutrient deficiencies.
Develop your own nutrition knowledge: The process of tracking helps you learn about different foods’ nutritional profiles. Over time, this knowledge allows you to make informed choices even when you’re not actively tracking.
Eat more mindfully: While it might sound counterintuitive, understanding the macros in different foods can help with mindful and/or intuitive eating. Instead of just thinking of macros as numbers you need to hit, they can also help you better start connecting what you eat with how you feel.

Benefit #2: Tracking helps ensure you’re eating enough

Tracking macros isn’t just for weight loss. Athletes, bodybuilders, or those who practice high-intensity workouts have significant calorie and nutrient demands.

Tracking can help you make sure you’re meeting those energy demands, and will also:

Support your workouts: Ensuring you’re meeting your macro targets can help you optimize performance and muscle gain. For those wondering, “Do you have to track macros to gain muscle?”—it can provide an edge.
Promote muscle recovery: Adequate protein intake, tracked and ensured through macro counting, is essential for muscle repair and growth.
Inhibit metabolic slowdown: Dieting for long durations doesn’t “damage” your metabolism, but the body does adapt to weight loss—expending less energy by slowing down your metabolism. Tracking your macros can ensure you’re getting enough protein, and not creating too large of a caloric deficit, both which can limit metabolic slowdown.

Benefit #3: Tracking provides insights into how different foods affect your body

It’s not just about calories; It’s about how those calories make you feel. Tracking macros can reveal more than just numbers:

Food intolerances and sensitivities: While macro tracking isn’t necessarily about tracking specific foods, being aware of the amounts and types of food you eat might help you notice patterns. Over time, if you notice bloating, fatigue, or any adverse reactions after consuming certain foods, it might indicate an intolerance or sensitivity.
Energy levels: By tracking your macros along with tracking changes in your mood, energy levels, or athletic performance, you can start to see the effects of various macronutrient ratios or splits. For instance, some might find that eating more carbs improves their energy levels and workout performance. On the other hand, some might find that eating more protein helps balance their mood and appetite.
Mood and Mental Well-Being: The correlation between diet and mental health is becoming more clear.3 Tracking might help identify patterns between consuming certain foods and mood fluctuations. For example, excessive sugar intake might be linked to mood swings for some individuals.

Armed with these insights, it can be easier for you to make informed decisions, letting you tailor your diet not just for physical results, but for mental and emotional well-being as well.

Other drawbacks of tracking macros

While tracking macros provides many with the clarity and direction they seek for their dietary habits, it’s not without its shortcomings.

Drawback #1: Tracking can be time-consuming and tedious

The commitment to diligently logging every morsel is no small feat. You’ll have to be prepared for:

Constant vigilance: For those who try to achieve the most precise tracking, everything—from the splash of milk in your coffee to the extra drizzle of dressing on your salad—has to be accounted for. This requires consistent attention to detail.
Challenges of eating out: With conventional macro tracking, dining out becomes a game of estimations. While some restaurants offer nutritional information, many don’t, making it tricky for those keen on accurate tracking. Certain macro tracking methods, however, like our Hand Portion method, can help you track consistently—and a little more easily—when eating at restaurants.
Impact on social life: The need to constantly measure and log can interfere with social engagements, turning simple pleasures like shared meals into complex (and awkward) calculations.

Drawback #2: It’s impossible to calculate the exact amounts

Not everything we consume comes with a neat nutrition label. Even when foods do come with a nutrition label, there can be inaccuracies in the reported nutritional information. Other aspects that make accurate tracking difficult include:

Homemade meals: If you’re eating a dish prepared by someone else or a recipe that doesn’t have a detailed nutritional breakdown, it’s a challenge. This requires you to dissect ingredients and quantities, which isn’t always feasible.
Varied nutritional profiles: Even foods that seem consistent, like fruits and vegetables, can have varied macro profiles depending on factors like ripeness, storage, and preparation method.
Potential for errors: Reliance on macro-tracking apps and databases might lead to inaccuracies. Research shows that these sources of information can often be off by quite a large percentage, plus different sources may provide varied data for the same food item, leading to confusion.

Drawback #3: Tracking doesn’t account for food quality

Achieving macro targets doesn’t automatically mean you’re eating a nutritious diet.

You’ll also want to keep in mind:

Necessary micronutrients: Focusing solely on macros might lead to neglecting essential micronutrients. Vitamins, minerals, phytonutrients and other compounds play crucial roles in overall health.
Holistic health: Consuming processed foods that fit your macro profile might meet numerical goals, but your body also needs fiber, antioxidants, and other beneficial compounds predominantly found in whole foods.
Digestive health: Two foods might have similar macro profiles but very different fiber content. White bread and whole grain bread, for example, have very similar macro profiles, but their fiber and phytonutrient contents vary greatly. Overlooking this aspect can impact digestion and overall gut health.

While macro tracking offers a structured approach to achieving certain nutrients, it’s essential to approach it with a broader perspective on health and nutrition. Being aware of these drawbacks can lead to more balanced (and healthier) choices.

How exactly do I track my macros?

Tracking macros can feel like a daunting task, especially with the plethora of information available. The key is to find a method that’s both accurate and sustainable for you.

The basics of macro tracking

Before diving into the tools and methods, there are some general things you should know about tracking and logging:

Understand food labels: Being able to read and interpret nutrition labels is a fundamental skill. Learn what each section means, including ‌serving size, total calories, and macronutrient breakdown.
Consider investing in a digital food scale: A reliable digital kitchen scale can productively support your macro tracking. It gives precise measurements, ensuring that you’re logging the exact portion you’re consuming.
Remember that consistency is key: Whether you’re estimating or weighing your food, being consistent in your method will provide the most reliable results over time.

Traditional weighing and measuring

When cooking and preparing meals for yourself, the best way to calculate macros is by weighing and measuring them. Here are some tips on how to do so successfully:

Use a food scale: Weigh your ingredients before cooking or mixing together. For instance, if you’re making a chicken salad, weigh the raw chicken, vegetables, and any other components separately.
Consider measuring cups and spoons: While not as precise as scales, they’re useful for liquids or ingredients that are challenging to weigh.
Account for cooking: The weight of certain foods can change significantly when cooked. For example, 100 grams of raw chicken won’t weigh the same once grilled. Make sure that you know how your food might change, and stay consistent with how you measure and track it.

Precision Nutrition’s Hand Portion method

For those who find weighing every ingredient cumbersome (probably the majority of us!), the Hand Portion method offers a quicker and easier approach:

Protein portions: The size of your palm is a good estimation for a single serving of protein from sources like chicken, beef, or tofu.
Vegetable portions: A fist-sized ‌portion is typically recommended for veggies.
Carbohydrate portions: For carb-rich foods like grains, rice, fruit, or potatoes, a cupped hand represents a portion.
Fat portions: For fats, the thumb’s size is a general guideline, applicable to oils, butters, nuts, and seeds.This method is convenient, easy to understand, and excellent for those who prefer flexibility and fewer calculations.

And because each hand portion correlates to an approximate amount of each macronutrient, calorie and macro counting is more or less built into this system.

Our internal research shows that using hand portions to track your macros is 95% as accurate as carefully weighing, measuring, and tracking your food, but with substantially less time, and the convenience of having your hand—your measuring tool—with you everywhere you go.

Digital macro tracking tools

Tools like Cronometer, fatsecret, and My Macros+ can also be helpful aids in macro tracking.

They best serve those who want to get the most accurate numbers for their macros and are willing to put up with the tradeoffs of such meticulous tracking. These tools usually have food databases, barcode scanners, and other features to log and save custom recipes.

But in some cases, tools like this contribute to the risk of disordered eating habits (or fueling the thought patterns that can lead to disordered eating).

What else you need to know about tracking macros

Tracking your macros isn’t just about food math or adhering to specific ratios: It’s a personalized approach to understanding your body’s unique nutritional needs.

Here are some general reminders as you set out on your macro-tracking journey:

Every individual is unique: The standard macro ratios you often see (like 40% carbs, 30% protein, and 30% fat) are general guidelines. Depending on a wide variety of factors, your ideal ratio might look different.
It’s more than three numbers: Apart from carbs, protein, and fats, consider tracking fiber, micronutrients (like vitamins and minerals), alcohol, and water intake. This ensures a well-rounded approach to nutrition.
Macros and exercise: Depending on how active you are, your macro needs will vary. For example, if you’re doing intense workouts a few days a week, your body might benefit from a higher intake of carbs. After a strength training session, additional protein can aid in muscle recovery.
Stress and sleep impact nutrition: Your stress levels and sleep patterns can influence how your body processes and uses nutrients.4 Someone under chronic stress or with disrupted sleep might need to adjust their macro distribution.
Avoiding obsession: While tracking can be beneficial, it can also lead to an unhealthy obsession with numbers. Remember, it’s a tool for understanding and not a strict rule.
Biofeedback is key: Always consider signs from your body. If you’re constantly tired, hungry, or moody, it might be time to reassess and adjust your macro ratios, even if they don’t align with “recommended” values.
Adjust and re-evaluate: Our bodies change, and our nutritional needs do, too. Periodically reassess your macro ratios in the context of your current health goals, activity levels, and how you feel day-to-day.
Consult a professional: If you’re ever in doubt or feel overwhelmed, consult a professional coach. They can offer personalized guidance, ensuring you’re nourishing your body optimally.

Find your ideal macronutrient ratio

Every individual’s macro needs differ. Lots of factors—like age, gender, activity level, and more—play a role.

Precision Nutrition’s Macronutrient Calculator can offer an ideal starting ratio.

If tracking macros aligns with your goals, this tool can help you begin with personalized advice.

Remember, it’s always about balance and what feels right for your body.

References

Click here to view the information sources referenced in this article.

The post Should you track your macros? appeared first on Precision Nutrition.

Everything you need to know about calculating your daily calorie needs

Reviewed by Brian St. Pierre, MS, RD

Calorie manipulation—whether to lose weight or gain muscle—seems simple.

After all, it’s just math… right?

Sort of. But it’s tricky.

Your body is a complex machine. In order to determine how many calories your body needs to achieve your goals, you need to first understand how your body burns (and stores) calories.

Want to find out more about what your body does with calories? Keep reading.

What’s the average necessary daily calorie intake?

The concept of a calorie is grounded in tangible science: One calorie equals the energy needed to raise the temperature of 1 gram of water by 1 degree Celsius.

Caloric needs can vary significantly from person to person, depending on various factors. These factors include your gender-assigned-at-birth, age, height, and overall lifestyle.

Generally speaking, adults require approximately 1,600 to 3,000 Calories per day.

(Yes, that’s a huge range. So obviously, your individual needs might differ.)

The foods you eat and their quantities dictate the number of calories you consume.

Consuming more calories than your body expends leads to weight gain, while consuming fewer calories than your body expends in weight loss—including fat and eventually muscle mass.

Making food choices based on calorie count is a common practice for people striving to lose or maintain weight. Calories are derived from the macronutrients of carbohydrates, fats, proteins, and other sources like alcohol.

The timing and frequency of meals also impact energy use, as your body’s energy expenditure fluctuates throughout the day.

What factors affect how many calories you need per day?

As we mentioned above, several factors influence your daily calorie needs. Let’s go into more detail about these factors and how they work together.

1. Age

As you age, your metabolism naturally slows down, so your body requires fewer calories.

This is why teenagers, with their active growth phases, usually need more calories compared to middle-aged adults.

2. Height and weight

Your physical dimensions (height and weight) as well as your body composition (muscle and fat ratios) play a role in caloric calculations.

Those who are larger—either taller, or they have a higher percentage of muscle mass—may burn more calories at rest and require more calories to sustain their daily needs.

3. Gender and hormones

Gender-assigned-at-birth and hormonal differences significantly influence caloric needs.

Men often have higher muscle mass and a faster metabolism, necessitating more calories.

Affected by hormonal fluctuations, women may experience appetite and energy expenditure variations throughout their menstruating years.

4. Activity level

Your lifestyle and activity level have an enormous impact on caloric requirements.

Those with physically demanding jobs or who engage in vigorous exercise will naturally burn more calories and need a higher intake to maintain energy balance.

Of course, the reverse is true for those who have sedentary jobs (such as desk jobs) and don’t intentionally exercise much.

5. Medical conditions and medications

Certain medical conditions, like thyroid disorders, can affect your metabolism and alter your caloric needs.

Additionally, certain medications might influence appetite, energy expenditure, or nutrient absorption, further impacting your daily calorie needs.

6. Basal Metabolic Rate (BMR)

Your basal metabolic rate represents the energy your body expends at rest to perform essential functions like breathing, circulating blood, and maintaining body temperature.

BMR is influenced by genetics, muscle mass, and age, all of which contribute to your daily caloric requirements.

We’ll discuss BMR and how it works alongside other body processes in greater detail below.

7. Goals

Whether you aim to lose weight, gain muscle, or maintain your current physique, your goals shape your caloric needs.

Weight loss typically involves a controlled reduction in caloric intake, while muscle gain demands additional calories to support growth and repair.

What processes affect how you burn calories?

Here are the various ways your body burns calories.

Exercise Activity Thermogenesis (EAT)

EAT refers to the energy your body expends during intentional physical activity, such as walking, running, lifting weights, fitness classes, or any other exercise you incorporate into your routine.

Contrary to common belief, EAT constitutes a relatively small portion of your total energy expenditure—approximately five to ten percent on average.

(Like everything, this percentage can vary.)

For most individuals, while EAT is undoubtedly beneficial for overall health and well-being, its direct impact tends to be minimal; the broader context of your overall energy expenditure matters more.

Non-Exercise Activity Thermogenesis (NEAT)

Non-Exercise Activity Thermogenesis (NEAT) encompasses the calories burned through your everyday physical movements outside of structured exercise routines.

It’s the energy your body expends when you engage in activities like cooking, cleaning, shopping, or even fidgeting—actions that don’t fall under planned exercise or sports.

Despite its inconspicuousness, NEAT holds remarkable potential to influence your metabolic rate and calorie burning. NEAT can contribute up to 15 to 30 percent of your daily caloric expenditure. While it’s not a substitute for vigorous workouts, that’s a noteworthy portion of the calories you burn every day.

Environmental conditions, genetics, job type, and lifestyle all contribute to NEAT’s variability from person to person. A sedentary job and an active profession might result in notable differences in daily calories burned.

Research has highlighted NEAT’s role in promoting wellness. A study tracking over 12,000 women for 12 years demonstrated that activities like fidgeting could mitigate the risks associated with prolonged sedentary behavior.

If you want to increase your NEAT, subtle changes like opting for a standing desk at work instead of sitting—which burns more calories per hour—can help.

NEAT’s influence extends beyond just calorie burn—it encourages a lifestyle that values movement throughout the day. This impacts on your overall energy balance—but maybe even your long term quality of life too.

Basal Metabolic Rate (BMR)

BMR, often referred to as your “resting metabolic rate,” represents the energy your body expends to maintain essential functions while at complete rest.

These include vital activities like your heartbeat, respiration, cell regeneration, body temperature maintenance, and all the other foundational biological activities required to sustain life when you’re inactive.

BMR calculators tell us that, on average, BMR constitutes about 60 to 70 percent of your daily energy expenditure. However, accurate BMR calculation requires a 12-hour fast, sufficient sleep, and absolute rest devoid of physical exertion.

Age, body composition, hormones, and body shape influence your BMR:

Children and adolescents exhibit higher rates due to ongoing growth demands, while adults experience a gradual decline as the body shifts from building to breaking down.

Individuals with more muscle have higher BMRs, as muscles demand more energy for maintenance. Conversely, higher proportions of body fat will lower BMR since fatty tissue requires minimal energy upkeep.

Gender-assigned-at-birth also matters, with men generally possessing higher BMRs due to higher average muscle mass.

Hormones, like thyroxine from the thyroid gland, also influence BMR. Thyroxine levels correlate with metabolic rate: Elevated levels increase BMR, while reduced levels decrease it.

Thermic Effect of Food (TEF)

The Thermic Effect of Food (TEF) is how your body expends energy during the processes of digestion, absorption, and metabolism of the food you consume.

Think of TEF as the energy cost your body pays to process the nutrients from your meals.

TEF accounts for roughly ten percent of your caloric intake in a day. So, if you consume 2,000 calories, around 200 calories are expended just through eating and digestion.

The composition of your food profoundly influences TEF. Different macronutrients (carbs, fats, and protein) require varying levels of energy for digestion and metabolism.

Protein and complex carbohydrates have a higher thermic effect, demanding more energy for breakdown. In contrast, fats and simple carbohydrates have a lower thermic effect, necessitating comparatively less energy expenditure.

To delve into specifics, here’s how macronutrients impact TEF:

Fat: 9 calories per gram; TEF ranges from 0-5 percent
Carbohydrate: 4 calories per gram; TEF ranges from 5-15 percent
Protein: 4 calories per gram; TEF ranges from 20-30 percent

This is one of the reasons a high-protein diet has a metabolic advantage and contributes to prolonged satiety. Same with choosing minimally processed, complex carbohydrates over simple carbohydrates.

Fats exhibit the lowest thermic effect, but despite this, healthy fats like those found in avocados, salmon, nuts, and seeds play vital roles in maintaining bodily functions, safeguarding organs, and providing energy source.

Factors like age, insulin resistance, and physical activity levels also influence TEF. For example, physically active individuals experience higher TEF.

And in case you’ve ever wondered, what you eat is definitely more important than when you eat. While some believe a large breakfast boosts daily calorie burn, the impact of meal timing on TEF remains inconclusive.

TDEE: Your Total Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE) is the comprehensive sum of energy your body expends in a single day.

These components, which we’ve discussed above, add up to your TDEE:

Basal Metabolic Rate (BMR)
Your BMR reflects the calories your body consumes while performing essential functions at rest. This constitutes roughly 70 percent of your TDEE and encompasses activities like breathing, circulating blood, and supporting brain function.
Thermic Effect of Food (TEF)
TEF denotes the energy needed to digest, absorb, and metabolize the foods you consume. Around 10 percent of your TDEE stems from TEF, but this can vary based on your diet. Foods high in protein or complex carbs require more energy for processing, boosting TEF.

Exercise Activity Thermogenesis (EAT)
EAT contributes a small portion, approximately 5 percent, to your TDEE. It includes the calories burned during intentional exercise like hitting the gym, jogging, or yoga.
Non-Exercise Activity Thermogenesis (NEAT)
NEAT accounts for the remaining 15 percent of your TDEE. It includes the energy expended during your daily non-exercise activities, such as walking, fidgeting, and household chores.

As you can see, BMR is the calorie-burning foundation, and is boosted by EAT, NEAT, and TEF.

The sum of these define your daily calorie needs and calories burned.

If you’re working toward a specific fitness goal—weight loss or muscle gain, for example—your TDEE and your calorie needs will change as you progress. As you lose fat or build muscle, your metabolism will adapt to your new body composition, impacting your calorie needs along your fitness journey.

We can help you meet your goals

Knowing—and meeting—your daily calorie needs is integral to many health and fitness goals.

To figure out how many calories you need to meet your goals, try our Weight Loss Calculator or Ultimate Macro Calculator.

Whatever your goals, Precision Nutrition can help you reach them.

The post Everything you need to know about calculating your daily calorie needs appeared first on Precision Nutrition.