This is a question the comes through A LOT! When I first decided to really track my food I determined what my macros needed to be for a caloric deficit but a SLIGHT deficit. This was about 300-400 calories daily below maintenance calories. I wanted to lose around 10-12 pounds but continue to strength train the entire time. So it was important to keep my protein grams high in order to maintain and build muscle. I consumed 125 grams of protein daily!
So often I see women go on drastic calorie cuts and lose weight without even realizing they have lost muscle, and their body is in starvation mode. I wanted to do this with a smart, methodical, lifestyle approach. Once I was at my target bodyweight after 3 months of a cut I bumped up my calories to maintenance again keeping my protein optimal for those muscles. As I continued on in this process I would bump up my calories slightly over time as my body put on more muscle and demanded more. It’s been pretty cool science experiment! I’ve felt satiated (thank you protein!), fueled for my workouts, and found foods that I love and fit into my daily macros so I can maintain this as a LIFESTYLE!! I can see myself doing this for years to come because I love the way I eat and enjoy my food!!! I’m currently in maintenance calories.
Here’s a breakdown of how it works and a link to a FREE CALCULATOR to give you a baseline of where to start with your macros! This is the FOOD SCALE I use!
Calculating macros (macronutrients) involves determining the appropriate ratios of proteins, carbohydrates, and fats in your diet based on your goals, such as weight loss, muscle gain, or weight maintenance. Here’s a general guide on how to figure out your macros:
- Determine Your Goals: Are you looking to lose weight, gain muscle, or maintain your current weight? Your goals will determine your macro ratios.
- Calculate Total Daily Energy Expenditure (TDEE): Use an online TDEE calculator to estimate how many calories you burn in a day based on factors like age, gender, weight, height, and activity level.
- Set Your Caloric Intake: Based on your goals, adjust your caloric intake. For example, to lose weight, you’ll want to consume fewer calories than your TDEE; to gain weight, you’ll consume more; and for maintenance, you’ll aim to match your TDEE.
- Distribute Calories Across Macros: Once you have your total daily calorie target, determine the breakdown of macros. Here are the general recommendations:
- Protein: Aim for around 10-35% of your total daily calories from protein. A common recommendation for muscle building is around 1 gram of protein per pound of body weight (2.2 grams per kilogram). Protein has 4 calories per gram.
- Carbohydrates: Carbohydrates typically make up 45-65% of your total daily calories. They are the body’s primary energy source. Carbohydrates also have 4 calories per gram.
- Fats: Fats should make up around 20-35% of your total daily calories. Healthy fats are essential for various bodily functions. Fats have 9 calories per gram.
- Calculate Grams of Each Macro: Once you’ve determined the percentage of calories each macro will contribute, convert these percentages into grams. To do this, multiply your total daily calorie intake by the percentage for each macro, then divide by the number of calories per gram for that macro.
- Protein grams = (Protein calories ÷ 4)
- Carb grams = (Carb calories ÷ 4)
- Fat grams = (Fat calories ÷ 9)
- Adjust as Necessary: Monitor your progress and adjust your macro ratios as needed based on how your body responds. You may need to tweak your ratios to achieve optimal results.
Remember, these are general guidelines, and individual needs may vary based on factors like metabolism, activity level, and overall health. It’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice. Additionally, tracking your food intake using apps or journals can help you stay on track with your macro goals.
I personally love the MACROS FIRST app!!!
If you need help hitting your protein:
I love Clean Simple Eats protein powders. SO many delicious flavors! Use code ALICIAE for 10% off!
For protein bars G2G Bars are delicious! Use code MIDLIFEMAVEN for 15% off!
I hope this gave you some insight into a deeper understanding of how to approach macros. Truly I love this approach because it allows me to fit the foods I love which create long term sustainability and makes it a lifestyle. If you do NOT want to track, make sure you get a palm size amount of protein, fist size starch, thumb tip size amount of fat at each meal! Or you can just track your protein grams. Start with 100 grams daily and work to hit that target!
You got this!!
