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 is you

You are curious about flexible dieting, but you have no idea where to start to figure out your macro targets!

You entered your information into a couple of free online macro calculators, only for it to spit back numbers that felt completely unrealistic to hit every day.

You suspect the macro targets you’ve been aiming for are not right for you because you’re hungry, tired and not seeing your body change!

I got'chu!

time tested, client approved

If the macro calculator you're relying on is simply using your height, weight, age and sex to determine your needs - that's not the full picture! My clients are seeing health, body composition and athletic performance improvements because we look at a fuller picture to determine macro targets.

created and used by a Registered Dietitian

Macros calculated by Instagram models, generalist health coaches and food tracking apps can get you started, but what do you do when something doesn't feel right? Would you know how to adjust? You'll quickly outgrow a prescription if you're not asking the right questions in the beginning or learning how to manipulate your targets to fit your needs.

say goodbye to hangry

If your macros are leaving you feeling deprived and hangry, you'll never be able to stick to them long term. Let me help you determine carb and fat goals that keep you full and satisfied - setting you up for long term adherenence which ultimately means greater success.

eat to look like you work out

You're not asking for an 8 pack - you just want to look like you workout! For all the hard work you put in at the gym, it's time to show off a stronger, leaner physique. Tracking macros is one of the most effective ways to lose that layer of body fat on top of that hard earned muscle. A well-tailored macro perscription will support your physical activity and recovery from it.

my macro 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 you get in the DIY macros guide

  • step-by-step formula to calculate your daily macro targets based on your height, weight, age, sex, physical activity, body composition goals, food preferences, health history and more
  • 2 sample menus that total 1800ish calories to help you visualize what you can (and should) be eating! While these are not meant to be copied for success, you will find them helpful for planning your own menu with your macro targets
  • food lists and diagrams to illustrate which real foods contain proteins, fats and carbohydrates. Learn how to pair them together to make delicious meals to hit your macro goals

you need this guide if you've ever said:

I almost always go over on my fat targets and struggle to hit my carbohydrate targets!

I am hitting my macros most of the time, but still not seeing the results I think I should be!

I am hungry all the time! If I stick to what's recommended for me, it's basically a ticking time bomb until I binge.

I can hit my macro goals if I plan really, really well but forget it if anything unexpected comes up!

I eat mostly vegetarian and it feels nearly impossible to hit recommended protein targets without a ton of processed foods!

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.

Emily has a number of resources on her website at EmilyFieldRD.com. You might find these blog posts helpful as you start: Getting Started With Tracking Macros, 5 Tips to Meal Plan Around Your Macros Without Losing Your Mind, Nail Your Macros While Eating Out. Emily shares often on social media about her experience tracking macros and teaching macro tracking to others. Check her out on Instagram for daily tips and tricks. 

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!