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Crafting Your Custom Macros: A Guide for Every Goal


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Hey LADIES!


Tired of one-size-fits-all diet plans and confusing calorie counts?

NOT SURE HOW TO STAY ON TRACK WHILE EATING OUT OR AT EVENTS?


Let’s break down the whole "macro tracking" idea with some real talk and practical tips.


Keep reading to find out how you can create a macro plan that feels like it’s made just for you.



Understanding Protein's Power

First things first: protein.


It’s not just for bodybuilders. Whether you’re in a cut, maintenance, or trying to add muscle, getting enough protein (.9-1.3g per lb of body weight) is crucial.


It boosts mood, helps keep you full, and preserves muscle when you’re shredding fat. IT ALSO AIDS IN FIGHTING OFF STUBBORN CRAVINGS THAT YOU CAN'T SEEM TO OVERCOME.


Protein and Calories: The Flexible Duo

If tracking every macronutrient isn’t your jam, focusing on just protein and calories offers a great balance AND FLEXIBILITY TO YOUR DAY TO DAY LIFE.


  1. USING THE NUMBERS ABOVE, CALCULATE YOUR PROTEIN NEEDS FOR YOUR GOALS

  2. Calculate your maintenance calories using the simple formula below

  3. adjust calories based on how aggressive your fat loss or muscle gain goals are


Here’s a quick way to get your numbers right:

  1. Maintenance Calculation: Use the formula [(10weight in kg) + (6.25 height in cm) – (5*age in years) – 161]

  2. adjusted by your activity level:

    • sedentary: 1.2

    • LIGHTLY ACTIVE: 1.375

    • MODERATELY ACTIVE: 1.55

    • ACTIVE: 1.725

    • very active 1.9

A GOOD PLACE TO START with a deficit IS by subtracting anywhere from 300-500 calories from these maintenance calories


Going Full Macros: For the Detail Lovers

Prefer having everything laid out? Setting specific daily targets for proteins, fats, and carbs might be up your alley—great for those who thrive on routine and precision.


  • Using the calculations above for protein and calories.

  • Subtract the amount of protein calories from the Total

    • total calories - (4 X Protein grams)

  • Using the remaining amount of calories, you will want to delegate some to carbs and some to fats

    • a good rule of thumb is about 27-30% of the remaining calories will become your fat intake

    • the remaining amount of calories will go towards your carbohydrate intake

    • Dividing the carbohydrate calorie number by 4 will give you the number of grams you will have as a goal each day

    • Dividing the fat calorie number by 9 will give you the number of grams you will have as a goal each day


If these numbers calculated for carbs and fats are really difficult for you, I always take the approach of doing what allows for maximum consistency over perfection.


If you find you like a little more fats each day than what you've calculated, delegate some of your carbohydrate calories to your fat intake instead to allow you to adhere consistently.


Adapting Macros for Training vs. Off Days

Mixing things up by having higher carbs on training days and higher fats on rest days can be a fantastic strategy for those focusing on body recomposition or who enjoy dietary variety; even those who need a little more flexibility on weekends over the week days.


Pros and Cons of Each Approach

From the flexibility of just tracking protein and calories to the structure of full macro tracking, each method has its perks and drawbacks.


Whether you prefer simplicity or detailed control, there’s a strategy here to suit your style. By understanding and implementing these strategies, you can craft a nutrition plan that not only meets your physical needs but also fits seamlessly into your lifestyle.


Remember, the best diet is the one you can stick to consistently.


If you need a hand figuring your macros out or just want to chat about your options, click the button below!



 
 
 

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