As we age our metabolism begins to age with us and in turn slows down, meaning it begins to metabolize foods at a much slower rate. Strangely enough, despite our metabolisms slowing down, our appetites to do not always follow the same lead, which can lead to an unwanted struggle with weight gain. As a result, staying healthy can be a bit challenging for some older individuals however, counting macronutrients or macros can be an effective way to help an aging metabolism. The process is simple and involves tracking how many grams of carbohydrates, proteins, and fats, one intakes and then adjusting to fit one’s specific nutrient goals.
How do I Calculate my Macros?
In order to select the best macronutrient approach for yourself it is important to first consult your doctor on which approach is most in line with your personal health goals. Ask your doctor if you need to lose, maintain, or gain weight. Next, I would suggest using an online macronutrient calculator like this one ,where you will input your height, weight, age, and exercise habits. Based on whether you are attempting to maintain, lose, or gain weight along with your previously inputed information, the calculator will tell you exactly how many calories, proteins, carbs, and fats you should be consuming daily. Once you have this vital information, you can begin to select your meals to ensure you meet these daily goals by measuring out your meals using a food scale like this one.
How do I Know How Many Macronutrients are in my Foods?
Knowing exactly what nutrients are found in the foods you are consuming can be the toughest part, however luckily for you, there exist apps like MyFitnessPal or even google that give us access to all of this information. To make matters even more simple, there also exist many free macronutrients specific recipe books like so, which list out all the measurements and gram specific nutrients for you! Simply select your favorite meals from these recipes to fit your daily goals and then compile a weekly grocery list based on your selected recipes. It may also make matters easier for you, if you set aside one day a week to go ahead and prepare these meals for yourself and store them in the refrigerator until you’re ready to eat. Be sure to keep either an online or physical food log which details all the foods you are consuming, to best track your progress and goals.
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