Counting Macros for Beginners: A Simple Guide to Managing Your Glucose with SIBIONICS GS1
If you’ve been told to watch what you eat and keep your glucose in check, counting macros can be a helpful tool. “Macros” is short for macronutrients: protein, carbohydrates, and fats. By tracking how many grams of each you eat, you can hit your calorie goals and see what foods work best for your body. When you pair macro counting with real-time glucose data from the SIBIONICS GS1 continuous glucose monitor (CGM), you will have exact knowledge of how different meals affect your glucose. Here is a straightforward guide to get started.
What Are Macros?
Protein helps repair and build muscle, maintains your immune system health, and can help with a feeling of fullness after meals.
Carbohydrates are the primary source of energy for your body. They are digested into glucose and power all the cells in your body.
Fats help with hormone production, the absorption of certain vitamins, and storing energy for the long term.
Protein and carbohydrate have 4 calories per gram, and fat has 9 calories per gram. By tracking macros, you are responsible for the balance of nutrients you are taking in and your total calorie intake.
Why Track Macros?
1. Better Glucose Control
Carbohydrates have the greatest impact on your glucose. By tracking carb intake, you can avoid extreme spikes. With the SIBIONICS GS1, you'll notice immediately how different sources of carbs are affecting your glucose, so that you can choose meals that level out your glucose.
2. Balanced Nutrition
Simply looking at calories might lead you to miss important nutrients. Macro counting ensures you meet your needs for protein and healthy fats and carbohydrates.
3. Flexible Dieting
No matter if you are having whole foods or taking advantage of a treat or two, macro counting permits you to add foods that you like into your day. You just have to adjust the remainder of your macros to suit your needs.
Step 1: Determine Your Calorie Needs
As the first step prior to establishing macros, calculate how many calories you need a day:
1. Estimate Your Basal Metabolic Rate (BMR): To be more specific, this is how many calories your body consumes when resting. A simple formula is:
- For men: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
- For women: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
2. Adjust for Activity Level: Multiply your BMR by an activity factor:
- Sedentary (little or no exercise): × 1.2
- Light activity (exercise 1–3 days/week): × 1.375
- Light (1–2 days/week): × 1.2
- Moderate (3–5 days/week): × 1.55
- Very active (6–7 days/week): × 1.725
Your answer is your Total Daily Energy Expenditure (TDEE). To lose weight, calculate 10–20 percent less than your TDEE. To gain weight, calculate 10–20 percent more than your TDEE. To maintain weight, make your TDEE your calorie goal.
Step 2: Determine Your Macro Ratios
Typical starting points are:
- 40 percent carb / 30 percent protein / 30 percent fat (balanced)
- 30 percent carb / 40 percent protein / 30 percent fat (more protein)
- 50 percent carb / 25 percent protein / 25 percent fat (more carb)
Choose a ratio that fits your health goals, workout routine, and how your glucose responds. For example, if you have big glucose spikes after carbs, cut carbs and add protein or fat.
Step 3: Convert Percentages to Grams
1. Multiply your daily calorie goal by each macro percentage.
2. Divide the results by the calories per gram:
- Carbs: 4 calories per gram - Protein: 4 calories per gram - Fat: 9 calories per gram
Example:
- Calorie goal: 2,000 calories
- 40 percent carbs: 2,000 × 0.40 = 800 calories; 800 ÷ 4 = 200 grams of carbs
- 30 percent protein: 2,000 × 0.30 = 600 calories; 600 ÷ 4 = 150 grams of protein
- 30 percent fat: 2,000 × 0.30 = 600 calories; 600 ÷ 9 ≈ 67 grams of fat
Step 4: Watch Your Foods
Use an app that tracks food or a plain notebook. Record grams of each macro at every meal and snack. Most apps have the option to save common meals so you can easily input them. Pay special attention to carbohydrate sources since carbs have the largest effect on glucose. The SIBIONICS GS1 app will even show you how your body reacted to each meal, so you can fine-tune your food.
Step 5: Fine-Tune Based on Glucose Data
In a week or two, review your SIBIONICS GS1 reports:
- Review your average glucose and time range.
- Observe which foods spike and stabilize you.
- If you notice spiky glucose after a specific meal, try substituting those carbs with vegetables or whole grains, or supplementing with protein and healthy fats to slow absorption.
- Make changes to your macro ratios or eating schedule as needed.
Success Tips
- Prepare Ahead: Make meals or snacks in advance so you don't make an informed estimate of macro quantities at the last minute.
- Weigh and Measure: Use a digital food scale and measuring cups for accuracy.
- Be Consistent: Monitor every meal, even on weekends or busy days.
- Quality Orientation: Choose unprocessed whole foods for the majority of your meals. Treat foods may be in, but reserve them to a small percentage of your macros.
- Stress and Sleep Control: Stress and poor-quality sleep can also raise glucose. Tracking macros is only half the fight for maintaining healthy glucose control.
Tips and Tricks For Successful Macro Coaching
- What if I fall short on my exact macros? Don't worry. Shoot to be within 10 percent of your objectives. With experience, you will be more accurate.
- Do I count fiber? Most software programs show total carbs, with fiber included. If you are tracking net carbs (total carbs minus fiber), be diligent and see how your glucose responds.
- May I eat out? Yes. Look up restaurant nutrition facts in apps or online. Choose meals with clear macro breakdowns so you can log appropriately.
By becoming more skilled at counting macros and monitoring your glucose with the SIBIONICS GS1, you'll have a better idea of what is right for you. You'll spot trends, avoid unwanted glucose fluctuations, and be more in control of your health. Make it simple, make it routine, and let real-time glucose monitoring be the
