#EAT THIS MUCH MEAL PLANNER MACRO HOW TO#

The other way to ensure you hit your macro targets is going into each week with a plan, making a shopping list, and meal-prepping for your week.

Nut butter, I love American Dream Nut Butter.Oils olive oil, avocado oil, vegetable oil.Some of my favorite carbohydrate sources: When it comes to getting in enough protein in your diet, it is super helpful to focus on the number of meals you eat each day, because if you are only eating 2 meals it is going to be much more difficult to eat 120 grams of protein then if you were to eat 4-5 meals. The reason I suggest that, is because protein and calories are the two most important things to focus on and people often struggle with getting in enough protein to begin with. Tracking macros is a bit different than calorie counting because you are paying more attention to the quality of your food, but if you are overwhelmed by all three macros I recommend tracking protein and calories and adding in carbs and fats when you feel comfortable. Letâ€™s say your macronutrient targets are:

#EAT THIS MUCH MEAL PLANNER MACRO HOW TO#

So now that we have explained a bit about what macros are and how your goals could differ, letâ€™s talk about an example and why knowing how to make a macro meal plan can be beneficial. That is why another name for tracking macros is flexible dieting because it is a lot less restrictive than other diet plans. It is quite eye-opening for some to realize that they can have a cookie, or a pop-tart and see results. As long as the food â€œfits within your macrosâ€ you can have it. What are the other benefits of tracking macros?Īs I discussed above, a lot of other diets encourage the elimination of certain foods, but tracking macros allow you to enjoy your favorite foods and still see results. In that case, you are exerting the same amount of energy you are consuming. Suppose you are happy with how you look but want to improve your eating habits and get the health benefits of tracking macros you can spend time in â€œmaintenanceâ€, also known as an energy balance. When calculating your macros your age, height, current weight, activity level, and goals will determine what your macro needs should be.įor example, if you want to lose fat, you will be spending time in a calorie deficit, this is also known as a negative energy balance because you are exerting more energy than you are consuming.īuilding muscle looks a bit different, your macros will likely be much higher than someone in a calorie deficit, and you will be in something called a negative energy balance because you are consuming more energy than you are expending. I also offer custom macro assessments that can be purchased here, and you can find more info on them here. If you are interested in figuring out your macros you can use this macro calculator here. So you may be asking, okay, but how does this pertain to me if I am looking to achieve weight loss or build muscle? Because dependant on your goals, your macro breakdown will look different.

Letâ€™s go into an example, if you look at the back of a food item and analyze the food label, you will probably see something along the lines of: So to put it simply, carbohydrates, proteins, and fats are in all of the foods we eat, and depending on how many grams of each will determine how many calories the food item is. As humans, we need to consume adequate amounts of each to yield energy, aka calories.

Macronutrients are broken down into three categories, carbohydrates, fats, and proteins. With all that being said, it does require commitment and hard work, especially if you are just getting started. You do not have to cut out things other diets (like the ketogenic diet) tend to encourage like carbs, sugars, or dining out. Tracking macros is great because you can be flexible with the foods that you eat. Wait, donâ€™t go anywhere! The following blog is going to show you step-by-step how to make a macro meal plan so you can ensure that you easily hit your macros without feeling discouraged.Īs with anything, you have to make a plan. Ok, so youâ€™ve heard about macros, you tried it and it was entirely too overwhelming so you gave up.

Eat this much meal planner macro