Flexible dieting, or tracking your macronutrients (macros), is a healthy dieting plan that promotes the notion that there are no “bad foods” by allowing you to choose any food, as long as it fits within your macronutrient needs.
Recently, flexible dieting has risen in popularity due to its adaptable nature, which allows followers to still indulge in their favorite foods as part of their eating plan.
Want to know more? Continue reading to learn how flexible dieting works and its many benefits!
How Does It Work?
Many people love flexible dieting because it’s not really a diet, it’s more of a lifestyle choice. For instance, it puts the control in your own hands, meaning there are no meal plans or food restrictions that need to be followed.
To start a flexible diet, you must calculate your calorie and macronutrient needs according to how much weight you want to lose.
To do this, you have to determine your total daily energy expenditure (TDEE) and macronutrient needs before beginning the diet.
How to Calculate Your Energy NeedsTotal daily energy expenditure consists of:
Based on the equation, you can calculate your total daily energy expenditure as follows:
This number is then multiplied by an activity factor to estimate your total calorie needs:
To lose weight, you need to subtract a percentage of calories from your total daily energy expenditure to create a calorie deficit. Most websites that promote flexible dieting recommend subtracting 20% from the total daily energy expenditure. However, you can decide your calorie deficit based on your individual weight loss goals and activity levels.
Calculating Your Macronutrient NeedsAfter determining a calorie goal, you then calculate your macronutrient or “macro” needs. Macronutrients are the nutrients your body needs in the largest amounts: carbohydrates, proteins and fats. These nutrients provide calories and have numerous important functions in the body.
You can use one of the many macro calculators online, to plug in your height, weight, age and activity level to obtain a custom macronutrient distribution. However, you can also calculate macros on your own by breaking down their total calorie needs into percentages of carbohydrates, protein and fat based on your specific goals.
In summary, the great thing about flexible dieting is that you can tweak your macronutrient ranges depending on your lifestyle and weight loss needs! Do you need help calculating your calorie and macro baselines? We are happy to assist you! Just visit our website today to contact us!