Counting Macros 101 | How to Track | SOPHIE GUIDOLIN

One of my most frequently asked questions is how I make counting macros a part of my busy lifestyle.

Four kids, multiple businesses, 430am wake up calls, meetings and more. My day-to-day life is an absolute whirlwind... which I hope gives you the confidence to know you can do it too!

Here are some of the meals I've snapped this year (WHILE counting macros!).

(Follow me on Insta for more food snaps @sophie_guidolin)

Tracking my macros allows me to eat the food I truly love, live a balanced lifestyle and maintain my physique year-round.

Tracking is a scientifically backed approach to nutrition. It is also often referred to as 'counting macros, IIFYM (If It Fits Your Macros) and flexible dieting'. So don't get confused when you hear me throwing these phrases around! It's a very straightforward way to eat, and once you get the hang of it, you will be amazed by the science of nutrition. If you follow the protocols, it WILL work, no matter what your starting weight, age, fears or concerns... I promise that you will be able to master counting macros, just as I have. Macros, or macronutrients, are made up of; protein, carbohydrates and fats. Every individual person should be consuming a specific amount of protein, carbohydrates and fats to align with whatever their goal may be. Macros WILL change too. My macros during the year could be XYZ, but closer to a fitness competition I may be required to slightly reduce them to XYZ, or even increase them to assist in muscle growth! This is the breakdown of each macro:
  • Protein 1g of protein = 4 calories
  • Carbohydrate 1g of carbohydrate = 4 calories
  • Fat 1g of fat = 9 calories
At this stage, these numbers might not mean to much to you. Our macro calculator over at THE BOD uses information like your weight, age, goals for your weight and more to calculate how many grams of protein, carbohydrates and fats you need to reach your goal.

Here's an example for you to help you better understand this breakdown:

Imagine a woman with a 2000 calorie intake. If she is required to consume 100g of protein according to THE BOD macro calculator: 100g protein x 4 calories = 400 calories. This means out of 2000 calories, 400 calories will be made up of protein. Now you have 1600 calories left to divide amongst your carbohydrates and fats. I LOVE flexible dieting because it allows me to eat out socially with friends and family. It has more flexibility in my day-to-day eating so I don't have to eat the same set breakfast, lunch and dinner everyday. It's also incredibly convenient for when travelling, socialising or at work functions. Many of you would have experienced yo-yo dieting, fad diets, restriction, starvation or simply dieting in an unmaintainable way; using it as a means to an end. I want you to forget all that, and look forward towards your bright, food-filled future hahah!

Want to know what your specific macro breakdown and calorie intake is? Head to www.thebod.com.au to learn more about our programs and THE BOD Macro Calculator!

Here's some more deliciousness I include my diet!

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