how to calculate your macros

Here’s My Exact Guide To Calculating Your Macros

& Creating A Nutritional Foundation That Lasts!!

Keto, Whole 30, Intermittent Fasting, & Clean Eating are all diets that 99% of people cannot maintain for a lifetime. They are however great tools to get you started on a path to learn how to eat and see immediate results to keep you motivated. Learning what nutrition habits work best for you is all about what makes you feel the best. Let’s do this! Here’s my exact guide for calculating your macros, and creating a nutritional foundation that lasts!!

here's my exact guide to calculating your macros
You can’t out train a bad diet!

In this post, I am going to walk you through how to calculate your macros but I’m also going to line out a process that will set you up to reach your goals.
Here is what we are going to cover:
1. Creating Your Foundation
2. Choose Your Tool a.k.a diet
3. Calculate Your Macros
4. Create a Plan that is Timely & Specific
5. Stay Consistent
6. When You Fall Off….Remember Your Foundation & Focus

1. Create Your Foundation

Having a strong foundation is key to any fitness goal, but what do I mean by that? Well, here’s the deal, you are not going to reach your goals overnight. It’s going to take lots of little steps over a long period of time to reach your goal. Your foundation is all about focusing first on the biggest things you need to start/stop doing.

How much Netflix do you watch at night? How much time do you spend on social media? Through the years I’ve heard the phrase “I don’t have time” more times that I can count. The truth is when you want something bad enough you will find a way. If you look at your day, where are you spending your time, I encourage you to map this out.

On average American’s are spending 3-5 hours per night watching Netflix, over 1 month that adds up to almost 40 hours per week! That’s insane! So I want you to think about the habits you have developed over the years and ask yourself a couple of questions.

What things do I need to STOP doing in order to reach my goals?

What things do I need to START doing in order to reach my goals?

Do you need to get up earlier in the morning? Do you need to focus on your nutrition in the evenings? Sit down and really think about the habits that could be holding you back. Your focus for the first 30 days is consistency. If your goal is to workout in the morning 3-4x per week then consistently do that for the first 30 days, without fail.

Maybe you are one of those that has trouble getting off the couch in the evenings once you sit down. If you know the minute your butt hits the couch that it’s game over then come up with the actions or tasks you need to complete before allowing yourself to sit on the couch.

For 30 days the big things you need to start/stop doing become your foundation, the things you will constantly bring yourself back to when you fall off. At some point you will get out of your routine, it’s inevitable because you are human. When this happens you can go back to the two questions I asked you earlier and look at what has changed in your foundation. If you have started watching too much Netflix again or you are sleeping in then take a step back and make your foundation solid again.

2. Choose Your Tool

I consider diets to be tools that we can use to get us on the right track. They create structure where there isn’t any and a guide to help us stay consistent. However, I will always believe that Keto, Whole 30, Intermittent Fasting, Paleo, Clean Eating & Atkins will not be ways in which we can eat for THE REST OF OUR LIVES.

It is for this reason that I considered them tools, even the competition diets I have found myself on numerous times were for the short term goals I had for myself. There is no way someone can sustatin a competition diet for the long-term, it’s unhealthy both physically and mentally. Same goes for other popular diets, you are not going to be doing Keto 5 years from now or maybe you are one of the few that will & if this is the case message me and I will gladly eat my words.

First, I want you to think about what your triggers are. If you are a carb fanatic then maybe Keto is perfect for you right now. This should be your starting point and you should fully commit to using this tool for a specific amount of time, 3 months, 6 months, or the next year. For this blog post, I am going to continue using Keto as my example.

Write your weight loss goals down and then write down which tool you will be using. Stick to this plan for a minimum of 3 months with full consistency and dedication. Now that you know the how you will create your foundation & the tool you will be using for the first 3 months, it’s time to calculate your macros!

3. How to Calculate Your Macros

Macronutrients are your fats, carbohydrates, and protein. Fats and carbs are your primary fuel sources, while protein is responsible for building your muscles.

Micronutrients are your vitamins, minerals, fibers, and sugars. Fiber, vitamins, and minerals help your body utilize and digest the nutrients from the foods you are eating.

Sugar is incredibly important when considering weight loss because it needs to be regulated to minimize fat storage and prevent insulin spiking. This is important if you decided to track your macronutrients because if you don’t it will lead to a diet of junk and nutrient-empty foods.

Here’s my exact guide to calculating your macros:

Step 1: Calculate your basal metabolic rate (BMR)

Step 1: basal metabolic rate (BMR)
655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)=BMR

Example of a 145lb woman who is 5’4″ and 35 years old.

Step 2: Calculate your current total daily energy expenditure (TDEE)

Step 2: current total daily energy expenditure (TDEE)
If you workout 6x per week: BMR x 1.65 = TDEE
3-5x per week: BMR x 1.5 = TDEE
1-2x per week: BMR x 1.35 = TDEE
0x per week: BMR x 1.2 = TDEE

Example for the woman we used for BMR who works out 4x per week: 1423 * 1.5=2134

Step 3: If your goal is to lose weight you will want to subtract calories from your TDEE so that you are in a calorie deficit.

Calorie deficits are REQUIRED for weight loss no matter what diet/tool you choose, PERIOD! I recommend subtracting 200 calories to start and if you don’t lose weight you know you need to subtract more.

Step 4: Calculate Proteins, Fats, and Carbohydrates

Step 4: Calculate Proteins, Fats, and Carbohydrates
For someone weighing 145lbs – 165lbs I would recommend 1 gram of protein per pound of body weight. I also recommend starting with a 35/35/30 split, 35% of your calories should come from protein, 35% from carbohydrates, and 30% from fats.

One gram of carbohydrate contains 4 calories and one gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two.

If we take 1934 calories and split that into 35/35/30 you get: 676/676/582

1934 * .35=676 calories from protein
676 calories from carbohydrates
1934 – 676 – 676 = 582 calories left for fat

(Protein) 676/4 = 169 grams
(Carbohydrates) 676/4 = 169 grams
(Fats) 582/9 = 64 grams

For our 145lb woman to get 35% of her calories from protein you need 1.2 grams of protein per pound of bodyweight.
145*1.2=174 grams of protein

Our macros look like this now:

Calories per day = 1934
Protein = 169 grams
Carbohydrates = 169 grams
Fats = 64 grams

You can easily calculate this in apps like My Fitness Pal but just make sure you understand your goals and how the numbers relate to those goals.

4. Create a Plan that is Timely & Specific

We now know what you need to start/stop doing, what tool you are going to follow for at least 3 months, and now you need to create a long-term plan. You’ll always have your foundation to fall back on when you slip but what happens when you slip up on your diet?

You need to be prepared for those days you cheat or things just don’t go as planned. The best thing you can do is hop right back on the plan you created for yourself. Don’t wallow in guilt or remorse because those emotions do not serve you going forward. I do encourage you to ask yourself if the plan you have chosen for yourself is the right fit for you in your life at the time.

How do you create a timely plan that is specifci? Using our example of Keto and the 145lb woman we calculated macros for I will explain.

Let’s say that she decides she needs to focus on working out in the morning 3-4x per week and follow a Keto program for 3 months. After 3 months of Keto she would want to slowly add carbohydrates back into her diet. Month 4 she could add 20 grams of carbs to her day to see how her body resonded, month 5 add another 20 grams and so on.

I could do a whole other blog post on just this topic so I will give you the big points.

  • Create your goal and be specific with your timeline.
  • If you are cutting out an entire macronutrient have a specific plan for how you will add that macronutrient back into your nutrition plan.
  • Track what you are doing and how you feel.
  • Above all stay consistent with the plan so you know if it is getting you further towards your goals.

here’s my exact guide to calculating your macros

5. Stay Consistent

No matter what diet or tool you choose to follow if you are NOT consistent you will not see results. Write your goals down, be specifc about what actions you are going to take to get there, and then execute!

You can’t say your diet didn’t work if you didn’t follow it 100% for at least 30 days. If you decide to do Keto great or Whole 30 fantastic! Follow it 100% for a minimum of 30 days and KNOW what you need to do at day 31. If you don’t have a plan for month 2 or 3 and beyond you WILL fall back into old habits.

6. If you mess up, fail, or fall off your plan ……

This is the part most forget to think about or prepare for. Yes, you need to prepare to fail! I know how that sounds but we are not perfect. You need to have a solid plan for how you will react when you do mess up.

Do not confuse this with giving yourself permission to fall off your plan but giving yourself an action plan when it does happen. Don’t be that person who falls off and can never get their butt back on track.

If you cheat, eat the cake, drink the beer, or do whatever it is that isn’t on the plan So What!! Your next step is to do the next thing that is on your plan, do not turn one mistake into an entire day or week.

Repeat after me, one good decision will get you back on track. One good decision will get you back on track. The worst thing you can do is take one bad decision and follow it up with more bad decisions. This is single handidly how people fail to reach their goals, stay stuck, and find themselves constantly starting over.

Part of my everyday health routine always includes essential oils. I diffuse oils in the morning when I sit down to work, use them in my pre and post-workout rollers for better performance and recovery, and always use lavender to bring a sense of calm to our evenings. If you are interested in creating a healthier home and calmer days join my oil community by getting your starter kit here.

essential oil starter kit
This is the kit I started with!

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