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Is it a struggle to limit my fat intake to the recommend goals because I just naturally prefer to eat a lot more fat? Is it a struggle to limit my carbohydrate intake to the recommended goals because I just naturally prefer to eat a lot more carbohydrate? If yes, t ry keeping your calorie and protein goals the same, but tweaking the fat gram goals up or down while tweaking the carbohydrate gram goals up or down to compensate.

Small tweaks, however, to your prescription can be made after asking yourself some questions. There is absolutely no reason, barring sickness or injury, for dramatically switching up your macro goals any sooner if they are producing results and improving the way you look, feel and perform. It’s important to understand the goal is to find a macro prescription that serves you for at least 6 to 8 weeks. Given an honest assessment about how you’re feeling, looking and performing, you might start to ask yourself some questions to help you determine if your macro prescription should be tweaked to serve you better.

Do I need to move toward more whole, real foods that I can manipulate in serving size instead of mixed meals or packaged items?.

increase the serving size of protein in my meals, cut back on how many carbs I have in my coffee drink, add a little fat to my post workout meal, etc.?

What can I realistically change right away to start getting closer to my macro targets, i.e.

How far away am I from my protein, fat, or carbohydrate goals, on average?.

#Macro tracking full

This results in a little more tailored macro prescription, plus, I include 2 full days worth of example meals and snacks that will get you thinking about what it looks like to eat to your macro goals with real, whole food.Īfter you determine your first set of macro targets, compare it to the averages and trends you saw from tracking your typical eats for a week. The guide dives a little deeper and takes your personal preference for certain foods, health history, and type of physical activity you do into account. The DIY Macros Guide was developed after working with clients to develop my own formula.

#Macro tracking free

Some of the better free calculators are BodyBuilding, IIFYM, and Precision Nutrition or you can also use my free DIY Macros Guide. You will then determine if it’s right for you in later steps of the process, but you MUST start somewhere. The goal is simply to find ONE prescription that you could work with and practice with. Don’t get paralyzed in this decision by trying to find the absolute *best* calculator for you. There might be a better time for you to focus on this, so hang in there and wait for a calmer seaĭetermine your first set of macro targets, also called a “macro prescription”, by identifying a free online calculator and submitting some basics about your health. Spoiler: if you can’t commit to this step for at least a week, you’re probably not ready to track macros because you don’t have the bandwidth in your life to accommodate the detail and energy it requires. Track your meals, snacks, and beverages, as well as those little bites, pieces, licks and tastes! Resist the urge to change your typical eats because this stage is just about establishing a logging routine and learning about your normal eating habits. Next, start logging your current daily intake without changing anything about your eating pattern. While I personally love Cronometer, the best app for you is going to be the one you use consistently – it comes quickly to you and feels intuitive to use. The app also does not accept user submissions so the food entries are typically more accurate than apps that do allow users to submit food entries (like My Fitness Pal). It has a large food library and the ability to scan barcodes, which makes it easy to find macronutrient information.

#Macro tracking download

First, download an app that you understand and/or are familiar with! My favorite tracking app is Cronometer.