ever wonder if the macro goals from those online calculators were right for you?
Stop bouncing from site to site and calculator to calculator! Get more personalized macro targets tailored to YOU today.
tell me if this sounds like you
You’re curious about tracking macros, but you have no idea where to start to figure out your targets should be.
You entered your information into a couple of free online macro calculators, only for it to spit back numbers that range from completely outrageous and not quite right somehow.
You suspect the macro targets you’re been aiming for are not right for you because you’re hitting them most of the time but feel hungry, tired and not seeing your body change!
You almost always go over your fat targets, but struggle to hit your carbohydrate targets (or maybe vis versa!)
You suspect you’re undereating. If you actually stick to the calories and macros recommended to you, it’s just a ticking time bomb until you binge.
You eat mostly vegetarian and it feels nearly impossible to hit the recommended protein targets without a ton of processed foods!
here's why this guide is different...
my macros approach
As a Registered Dietitian who specializes in macro tracking, I know how the right fit macro targets can lead you to feel your best. I believe your macro targets should fit YOUR preferences and you shouldn’t instead be fitting your lifestyle around your macro targets. When you actually enjoy the way you eat and it comes easy to you – you’ll build confidence in this approach and be more consistent.
A well fit macro prescription is one that not only delivers results, but allows you eat food you love and makes you feel your best.
here's what's inside the guide
Step-by-step math to help you calculate your total calories and protein, fat and carbohydrate targets.
How to set your calories in a deficit (if you want to) and how much that deficit should be (hint, more is not better!)
Things to consider when setting carbohydrate and fat targets, like the type of activity you do, food preferences, the type of job you have, if you eat partially or fully vegan or vegetarian, etc.
A list of protein, fat and carbohydrate foods along with a portion size guide to help you eyeball what certain macro amounts look like.
An easy-to-understand rundown on metabolism – what it means, why you should care, how your macro targets relate to your metabolism and some tips to improve it!
2 sample meal plans
what are you waiting for?
Grab my guide right now and start tracking towards better, easier to hit targets today!
i've got questions!
The Macros Guide is best fit for active individuals who have little to no experience tracking macros. You understand the basic premise of tracking your food and eating meals and snacks to total your macro targets by the end of the day, but have not been consistent with a macro prescription for very long.
The guide is best fit for strength training persons who would like to see recomposition results. In other words, if you’d like to see fat loss from your frame while gaining or maintaining lean, strong muscle you are working toward with strength training exercise – this formula is for you.
If you are a beginner tracker, thrive with a little guidance and can largely “take it on your own” after getting your macro targets, the guide is probably a good fit. If you have a relationship with a nutrition coach who is managing your nutrition on an individualized one-on-one basis, it’s best to talk to them about your interest in changing your macros for any reason.
The Macros Guide is a DIY formula. You will answer a series of questions that will tease out details about your health history, food preferences, choice physical activity, and goals that influence the best fit macro prescription for you. Emily Field RD starts with this formula in her practice to set macros for her one-on-one clients. She will not be personally setting your macros for you or reviewing your math.
Yes! If you are vegetarian or vegan, you will choose to manipulate your macros to include more percent of calories coming from carbohydrates than someone who chooses to animal products. The importance of needing protein in your diet does not change, but the way you’ll get protein in your eating pattern will be through plant based sources which contain significantly more carbohydrates by nature. When you’re figuring out your macro targets according to the Guide, you’ll appropriately accommodate your eating style and preference.
Calculate your macros with an activity factor (in Step 1) that most accurately reflects your typical activity during the week. Temporary absence from the gym (less than 3 weeks), illness and travel does not warrant a change in macros. If you are undergoing surgery or have an injury that will prevent you from exercising, you may consider recalculating your macros for the time you’re unable to be active.
Don’t change anything about your typical eats and simply log your intake in an app of your choice. Our favorite tracking app for tracking food is “Cronometer”, but “My Fitness Pal” and “Fat Secret” are great as well. Each app has their pros and cons, but all of these apps have large food libraries, the ability to scan barcodes, and make it easy to find macronutrient information. The best app for you is going to be the one you use consistently – it comes quickly to you and feels intuitive to use.
Yes, you can benefit from getting personalized macros – which is one of the first steps to tracking macros. There are several “how to” guides for tracking macros available online. Consider some of Emily Field RDs resources over on the Macros Resources page as well to get started!