If you are unfamiliar with macro tracking, we wanted to give you a quick rundown here! There are 3 macronutrients (aka macros) that your body needs in large quantities to survive. These are protein, carbs, and fat.
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
Depending on our goals, we need to eat a certain amount of macronutrients a day in order to lose weight, gain weight, or maintain our weight. I have calculated the amount of macros that you personally need to eat each day in order to reach your goal. That being said, macros make up calories. For example if my macro goal for the day was 130C 50F 120P I would be eating 1,450 calories a day (130 grams of carbs=520cals, 50 grams of fat=450 cals, 120 grams of protein= 480 cals). However, instead of focusing on the calorie number and just making sure we eat a certain amount of calories a day, it is better to focus on the specific macro amounts you need to eat a day. This is because our bodies need a specific amount of each macronutrient for different bodily functions (ex. Fat is important for hormone stability,
carbs are important for energy, and protein is important for maintaining lean muscle mass and a fast metabolism). Therefore if we only focused on eating a certain amount of calories and disregarded the macronutrient breakdown in our foods, we may be deficient in a certain macronutrient and our bodies won’t be able to function 100%.
When it comes to “dieting” people make the mistake of thinking that there are “good” foods and “bad” foods. There is no such thing. To keep this short, 10 grams of carbs from something healthy like fruit will have the same effect on your body (weight wise) that 10 grams of carbs from something “unhealthy” like pizza would. Just because you ate your 10 grams of carbs from pizza doesn’t mean you’ll gain weight. Similarly, if you ate your carbs from fruit, that doesn’t mean you’ll lose weight just because it’s “healthy”. HOWEVER, fruit has more vitamins and minerals and will benefit your body in other ways so of course I would still recommend the more macronutrient-dense food option.
That being said, you can always feel free to swap out any of your meals with different foods that will still fit your macros. We like to use the free app, My Fitness Pal, to track our meals and see how many macros are in a certain food. For example, if you don’t like chicken, you can swap that out for another food that has the same amount of carbs, protein, and fat (We give you a specific example in the FAQ section at the end). As long as you eat foods that stay in the macro range that we calculated for you, you will continue to progress!
If you have any additional questions on macros, please feel free to email us! We didn’t want to make this section too long in order to minimize any confusion. However, we did want to put it in here so that you understand the basis of how we created your meal guides and why we have also provided you with a set of macros for you to follow.