Macro Basics

PROTEIN = 4 CALORIES PER 1 GRAM

CARBS = 4 CALORIES PER 1 GRAM

FATS = 9 CALORIES PER 1 GRAM

All together these add up to what your calories are

For example:

153C 50F 130P

EQUALS

153X4=612 Calories for carbs alone

50x9=450 Calories for fats alone

130x4=520 Calories for protein alone

That comes out to 1,582 Calories

PRO TIP FROM THE HABYT COACHES:

• Nutrition information websites like USDA will usually assume raw, so if you’re trying to track cooked food, double check that the entry matches.

• Practice guessing the weights of your food before putting them on the scale to get better at estimating and build confidence when you’re without your scale.

• Weigh your vegetables before chopping them, it’s easier and mess-free.

BITES, LICKS & TASTES

Who cares if you’re a little over or under, right?

The truth is, a few extra grams here and there can really add up by the end of your day. Here’s an example:

• You eat two tablespoons (15 grams each) of peanut butter each day.

• If you don’t weigh it and are over 10 grams each tablespoon, this adds 20 extra grams of peanut butter. A whole extra tablespoon!

• If 15 grams = 95 calories, and you eat 25 grams that is 158 calories per tablespoon (or, 63 extra calories).

• If you do that twice a day you are eating 126 extra calories that day.

• If you do that for seven days, you have eaten an extra 882 calories that week.

Without accuracy you can quickly turn a deficit into a surplus, or possibly the other way around and eat less than you think.