Here is a little guide to help you understand how to calculate your macros when doing food prep. In this example I am using what I would eat for breakfast and how I prepared 7 days worth. For more information tune into our Facebook Live Nutrition Talk Friday @ Noon. https://www.facebook.com/events/1912965782049075/
Raw vs Cooked: Weighing your food
To be most accurate you’ll need to weigh your food, but doing this when raw vs cooked will yield different results.
Example: The Turkey Sausage raw weighted 514 grams but cooked it was only 365 grams. Although after it is done cooking it weighs less, you still need to account for all the nutrients in the raw amount. (Spoiler: you are not cooking away the calories…sorry).
I start by cooking the egg whites first. I don’t need to measure these because they come measured in the container (454 grams/each) and I use 2-whole containers. Once it is done cooking, I will re-weigh the cooked egg whites.
In this case they weighed 778 grams cooked.
Taking that weight 778 grams I divide that by 7. Each portion of egg whites would be ~111 grams. Don’t worry if you are off by a gram or two.
~111 grams goes into each one of my containers, but remember when putting it into you app, you’ll want to put in the raw amount. In this case the raw egg whites weight 908 grams. Divide that by 7 and you’ll have ~129 grams in your macro counting app.
*This might seem like a lot of work, but once you get into the flow, it’s not that bad. For example, because I eat prepare my eggs the same way each week, I don’t need to measure them once cooked. I know that each serving is going to be approximately 111 grams. If it is off a gram or two it’s not going to throw off your entire day.
Moving on, the same thing happens with the turkey sausage and rutabaga.
Weight them raw and reweight them cooked.
With the cooked weight I will divide by 7 since I want to have 7 breakfast prepared for the week.
*If your not being super strict, you could eyeball the portion size, doing your best to split it up into equal serving. This would eliminate the need to reweigh the food after it was cooked.
Entering you information into your macro app
There are a bunch of different apps that you can get to keep track of your macros. I use My Fitness Pal. It’s probably the most popular, it’s fairly easy to use, and they offer a free version.
There are a few things to remember when entering your foods.
#1 check for accuracy. In the search bar if you put in chicken breast you’ll get a thousand different results, some will be more accurate than others. Most will be similar, choose one that is similar with the others if you are unsure. Do Not choose the one that says it only has 2 calories…..your still consuming the calories even if your app tells you otherwise.
#2 Enter your raw amounts as often as possible.
#3 If you ate it enter it. Think of this as a science experiment. If you want accurate results you’ll want to enter everything….even the bad stuff. This will help you tremendously when you look back and make adjustments. You need accurate information otherwise you are making random adjustments and seeing change in health or body composition will take longer.
This is what it looks like for my breakfast. The Ghee is what I used to cooked the eggs, that counts too. I simply divided what I used by 7. The rest of the foods I did not use anything to “grease” the pan. The turkey sausage greases the pan enough by itself and the rutabaga I saute with water to cut down of my overall fat intake (that way I can eat more avocados later!)
Final note, if you are still new to counting your macros, know that there is a learning curve. It takes some patients and practice. The more you do it the easier it becomes. There will be days you forget to enter or it is way off. You’ll cook an entire casserole and forget to measure anything (I have done this plenty of times). Don’t give up, use any mistakes a learning experience. Just as when learning to do a deadlift, there is a process. It’s not either deadlift 500lbs or nothing…there is a whole bunch of in between.
Want more info on the basics of nutrition and counting macros? Tune in for our FREE Facebook live nutrition talk on Friday @ noon. If you can’t make it, don’t worry it stays up on Facebook so you can watch it later. If you don’t have Facebook, that is ok too you can still watch it!.