We get this question a lot! The numbers work, we promise! It’s really common to underestimate the amount of energy you should be consuming to support healthy weight loss: less is not always more! Chronically undereating can lead to frustrating plateaus caused by a slowed metabolism and deprivation. Our goal is to support your metabolism with sufficient calories to help you bust through that cycle of yo-yo dieting that has probably failed in the past. While it may seem counterintuitive to eat more in order to lose weight, lowering your calories probably hasn’t been doing the trick, right?
Most fad diets put you at large caloric deficits. While it can be great for fast short-term weight loss, it eventually stops working because your body switches to “survival mode”, unsure where or when the next meal will come from. One side effect of this is muscle breakdown, which leads to muscle loss and decreased performance. Less food also means less glucose in the bloodstream, which can affect energy levels and mood. Not to mention, studies show that calorie restriction alters gut appetite hormones (like leptin and ghrelin) to favor an increase in appetite and weight gain1. Not exactly ideal, right?
In short, humans are very well adapted for self preservation: if you lose weight by over-restricting energy, your body will do everything it can to help you gain it back!
This is where Macrostax comes in. Macrostax isn’t meant to be a quick-fix diet. Our numbers are generally higher than what you will find elsewhere because our goal is to get your body working for you by feeding and fueling it the right way. We aim to help you ditch that “starvation” state by teaching your body that energy is always available, which allows your metabolism to ramp up higher, which in turn burns more calories.
We want to help train your body to do more with more: more food, more energy, more results! You can expect sustainable, long-term changes that aren’t going to fly out the window as soon as you go on vacation or eat a slice of bread. Here’s a breakdown of how we determine your macro targets based on several different energy requirements.
First, let’s understand your basal metabolic rate, commonly referred to as BMR. Your BMR is the minimum amount of calories your body needs to support vital functions when at complete rest. That doesn’t even include exercise or just getting up and walking to your car! These baseline calories support functions like respiration, circulation, cell synthesis, and digestion. BMR is affected by factors like age, gender, height, and weight, which is information Macrostax will ask you when you first sign up! For example, an athletic male in his 20’s would have a higher BMR than a mildly active female in her 50’s.
Second, let’s talk about the calories you burn while just going about your day. Ever come home from shopping and feel exhausted? Or break a sweat while doing some household chores? That’s because you’re burning calories! The simple things we do throughout the day like walking the dog, running errands, or standing at our desk also affect the amount of food we need. This amount will vary from person to person, but it is an important factor to consider when selecting your activity level in the app. If you have an active job or are typically on the go all day long, don’t forget to account for that when selecting your activity level in the app, even if it doesn’t feel like a “workout” to you.
Last but not least there’s physical exercise. This is the last component that will determine someone’s total daily calorie expenditure, and can also vary from person to person. When selecting your activity level in the app you’ll need to take into consideration the types of workouts you do: the intensity, duration, and frequency. Reach out to one of our coaches for help with selecting the right activity level for you!
As you can probably guess, undereating will play a large part in your performance and energy levels. Do you ever feel like you need to drag yourself through a workout that never ends? Do you struggle to keep up with your kids? Ever need a power nap halfway through the day? More food equates to more energy. We understand that not everyone is eating for athletic performance, but eating sufficiently also means you can support and grow your lean muscle mass (plus, muscle burns more calories than fat!). It’s important to eat enough to support all 3 sources of calorie expenditure: BMR, daily activity, and exercise.
Just remember that you’ve come to Macrostax because what you’re doing hasn’t been working for you. Weight loss is a marathon, not a sprint. We want to ensure that you are losing fat the right way and that you are able to keep it off. We have seen over 72,000 Macrostaxers reach success on our program, so be patient and trust the process!
Benton et al. Reducing calorie intake may not help you lose body weight. Perspect Psychol Sci. 2017; 12(5):703-714.