What's up everyone? Ali Khan here today we're going to talk about macros. Not Excel macros, those cool things that you can program into your spreadsheets and have them do things. Today we're gonna talk about macronutrients or macros for short. So what are macros? And how do I count them?

So let's get started. First, what are macros? So basically, macros are the building blocks of calories. We've talked a lot about calories in previous videos, and now we're going to break them down and see what they're made of. So there are three types of macronutrients, you've probably heard of them, you have your protein, which helps you build and repair muscle mass. That's why, you know, it's so talked about in like, the context of strength training and bodybuilding is because it's very important for muscle repair and growth.

Then you have your carbohydrates or carbs and this is your body's preferred energy source for intense activities such as weightlifting or sprinting. So if you're doing a lot of this type of activity, chances are you'll, you'll fare better with more carbs in your diet. And finally, you have your fat. Fat is the body's preferred energy source for low intensity activities such as walking. And it also is important for the absorption of vitamins and minerals and so forth. So those are the three macronutrients that make up calories.

And now let's talk about what what is the relationship between calories and macros. So really, it can be summed up in this simple formula, which is the number of calories in a food is the number of grams of protein times four, plus the number of grams of carbs times four plus the number of grams of fat times nine. So macronutrients are typically measured in grams. So you've heard about that a lot grams of protein, carbs, etc. And then, you know calories or calories. So that's that's the relationship.

So for example, if you had a food that had 10 grams of protein, 10 grams of carbs, 10 grams of fat. And you want to know how many calories are in that food? Well, it's just 10 times 440 plus 10 times 480 plus 10 times nine 170. So there'll be 170 calories in that particular food. So now let's walk through another example, except this time dealing with your daily calorie intake and what those macronutrients splits might look like. So let's say you figured out what your target calories need to be in order to lose weight.

And it's, it turns out that you need 1800 calories. So what does that look like? In the context of macronutrients? Well, there's lots of different ways you can hit the 1800 calories like we just saw, there's various combinations of macronutrients proteins, carbs, and fats that you can use. So for example, you can eat 450 grams of protein, which would be four 450 times four or 1800 calories. Now, I don't know why anyone would want Do that that sounds awful just eating protein and nothing else, but you could do it.

Or you could eat just 200 grams of fat, which would be 200 times nine to get you to your 1800 calories. Again, that sounds awful. 200 just fat and nothing else, I guess you'd be just like eating sticks of butter, chugging oil or something sounds disgusting. But anyway, then there's like a more balanced type of approach, which would be something like 100 grams of protein, 125 grams of carbs and 100 grams of fat. So 100 times four plus 125 times four, plus 100 times nine that also gets you to your 1800 calories and that's more of what I would recommend is something more balanced like that. You don't want to cut out any single macronutrient group you want to get a blend of you know, all three and I like to personally use about a third of each macronutrient submit to make up my total calories.

So That's the relationship between calories and macros macronutrients and, you know, keep this in mind because we're going to use this in future lessons and stuff and it's really going to help you take the theory of calorie counting and calories and kind of put it into practice in the real world. So, so that's an important lesson. All right. Thanks for tuning in. And we'll talk to you in the next video.