How to Choose Macros: Carbs (Part III)
- hshokunbi
- Feb 26, 2015
- 2 min read
If you are like me then you have likely experienced significant fat gain from eating too many carbohydrate rich foods. Has this experience caused you to hate carbs too?! But on the other hand, it is hard not to love donuts, pasta, juice, wine, pancakes, cake, beer, cereal, starbursts, chocolate chip cookies, mac & cheese (to save time and to prevent excessive drooling I will stop the list here). If you have a love-hate relationship with carbs then it is time things change! It is entirely possible to enjoy carbs and still meet your fitness and physique goals once you understand 2 things—how the body uses carbs and how to determine how many carbs to eat in a day.
One important role that carbs play is sparing muscle. The human body is lazy at times; when the body needs energy, it is more likely to break down carbs for energy instead of breaking down muscle or dietary protein. The reason why is because carbs are much easier to break down. This preference for using carbs as an energy source allows for spared protein to be used for muscle protein synthesis (muscle building).
Figuring the amount of carbs to eat daily is dependent on the fat and protein goals you have set. In Part I of this series we learned that protein goals are calculated based on bodyweight and body type. In Part II we learned that dietary fat goals are calculated from a percentage of total calories based on body type. To calculate daily carb goals, one must simply apply the remaining calories to the carb goals. To clarify, the follow steps should be followed:
Determine total calorie goal (because no matter how you manipulate macros, this is the step that significantly determines weight maintenance, gain, or loss)
Apply remaining calories to carb goal
Note:
1g of Carbohydrate= 4 calories
1g of Protein= 4 calories
1g of Fat= 9 calories
You now are equipped with the know-how to calculate your own flexible diet. Remember, that a flexible diet does not restrict or require certain foods. It may take some getting used to, especially if you are accustomed to eating “clean” and “cheat meals”. With time, patience and practice, you will find that applying the info in this 3 part series will give you freedom and confidence in your diet. Now go enjoy those chocolate chip pancakes...if it fits your macros!
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