Aired October 26, 2016
“The Biggest Loser” trainer (and now host) Bob Harper stopped by to tell Rach about his new diet -- and guess what?! He eats carbs now! We asked him to explain his new “macro” diet to us. Here’s the skinny:
The theory behind the macros (short for “macronutrients”) diet is that the ideal proportion for every meal (or snack) is 30% fat, 30% carbohydrates, and 40% protein.
How Do You Calculate Your Macros?
You use your recommended daily calorie intake to figure out your daily totals. Using 2,000 calories (the recommended caloric intake for an average inactive woman, based on USDA guidelines) as an example, here’s the formula you should use to figure out how much fat, carbs and protein you should be eating every day when following the macro diet:
Fat
.30 (30% fat) x 2000 (daily calorie goal) = 600 kcals (kcals are a measurement of energy in food that you eat) / 9 (there are 9 calories in every gram of fat = 66.6 grams of fat per day
Carbohydrates
.30 x 2000 = 600 kcals / 4 (there are 4 calories in every gram of carbohydrates) = 150 grams of carbohydrates per day
Protein
.40 x 2000 = 800 kcals / 4 (there are 4 calories in every gram of protein) = 200 grams of protein per day
This math can be startling once you switch your brain over from the "fat is bad/carbs are bad" mentality, but once you get into a routine, this will come as second nature (and 3 cheers for getting to eat carbs!).
Macro-Diet-Friendly Foods
-- Good fats: avocados, seeds, egg yolks, dark meat chicken or turkey, nuts and nut butters. Good
-- Good carbohydrates: whole wheat or multigrain breads, brown rice, fruits, vegetables, and oats.
-- Protein: egg whites, lean chicken, lean turkey, lean beef, 0% Greek yogurt and tofu.
All of this making you hungry? Click here for Harper’s macro diet-approved Taco Turkey Burgers!
