Problem: you have a goal… maybe you want to lose some body fat, build muscle, or do some overall body recomposition (“tone” & “sculpt”) but you are confused about nutrition.
What to eat? How much to eat? When to eat?
You’ve probably heard of IIFYM (if it fits your macros) or macro tracking but just in case you haven’t here’s a video explaining what it is….
What are macros?
Basically, based on your height, weight, gender, activity level, & goal there is a specific amount of calories you should consume to reach that goal. So if you want to be more strategic with your nutrition, tracking macros is a great way to approach a fitness goal.
Macros are the macronutrients or the type of foods you spend those calories on.
There are 3 main macros…
complete protein sources like animal meat and eggs, also found in small amounts in dairy.
Incomplete protein sources found in some plants.
chicken, fish, beef, yogurt… Each source contains different amounts of protein.
1gram of protein = 4 calories
found in plants and animal sources like avocados, nuts, seeds, and fattier animal meats like salmon, pork, and different cuts of red meat or poultry all contain fats.
1gram of fat = 9 calories
found in plants and grains like vegetables, fruits, rice, and potatoes.
1gram of carbs = 4 calories
What are your macros?
Cool now that we know what macros are and the purpose of tracking them you’re probably wondering how to calculate your own macros…
There are so many ways to go about this… But it can get complicated and tedious..
There are a few different formulas you can use or you can use a macro calculator.
If math & formulas aren’t your favorite pass time, I suggest using a GOOD calculator.
My fitness app, not only has great custom macro calculator you can use any time, I always walk you through what to do with those macros once you’ve calculated them!
You have your macros, now what?
Great! you calculated your macros, now it’s time to learn how to hit those macros!
Next you need to select a good macro tracking app or website and adjust your settings to your specific macros. You’ll use this app to log all your food portions and it will help you keep track of your daily macro intake.
The goal is to try your best to consume your macros as accurately as possible each day.
How do you do that?
You have a few options….
Option 1: Plan & Prep For Success
This is my favorite method because I can get variety in my diet and I feel less stressed because most meals are planned for the week.
First I decide how many meals I’m going to have per day & how I’m going to divide my macros amongst each meal.
I have a full video tutorial on the app that shows the best way to do this!
Then I choose the meals that sound good to have for the week.
I have plenty of healthy recipes in my app to choose from or you can choose your own favorites.
Then I actually calculate the portions to hit each meals’ macros, I do this in the app.
Then I create a grocery list of all the items I’ll need for the meals.
And last I shop & prep the food or ingredients for the week.
With this method you could essentially only have to log your meals all at once and not have to think about it again till it’s time to do it again for next week, which is perfect for busy women.
Option 2: Eat the same thing everyday
This method can get old & boring quick but it sure is effective & easy!
If you’re not someone who needs a lot of variety in your diet, if you have a handful of recipes you love, this is a great method for you.
You’d just have to calculate the perfect macro portions for each meal, prep them, and eat them throughout the week!
You won’t have too much weighing, tracking, and math to do this way.
If you are just starting out, it’s definitely worth a try for at least 2-4 weeks to get some quick results with minimal overwhelm.
Option 3: Wing it
If you feel confident in your ability to measure/weigh, and track accurately and you know you are not much of a planner this might work really well for you.
If you don’t do well with reheating pre-cooked meals, sticking to a plan, or if you dine out often this could be a great method for you if you truly commit to actually tracking and hitting your macros as close as possible.
I find this method a bit stressful & time consuming when I’m busy. It’s easy to fail or fall off track and go over on macros with this method. I know several people who make it works and really enjoy this lifestyle. For them it’s like a fun puzzle to solve everyday to hit their macros.
Choose the method that appeals most to you and let me guide you through the rest!
Calculate your macros, get my macros-friendly recipes, and nutrition help videos all in my app today!