We depend on them for the energy needed to perform the required daily activities. The fastest way to calculate the macros is to use an online macro calculator. Macronutrient percentages aren’t going to do anything positive for your health if you fuel your body with garbage. In general combined with a caloric deficit, an average fat (20-30%), average carb (30-40%), and high protein (25-35%) ratio is the best place to start in most cases. Recipes The reason I did this is that there’s a tricky little bitch called NEAT, which can impact energy needs way more from person to person, especially when bulking. This is not an extreme change; we’re talking a 50 calorie bump per pound you are looking to gain each month. Being in a weight-reduced state tends to slightly decrease BMR. This is called metabolic adaptation, not metabolic damage, and is a natural response to a calorie deficit. Standard Balanced Macro Bowl Try these crispy tiktok smashed potatoes in the oven – even higher in protein!Remember, fat loss is dictated by eating in a calorie deficit and eating adequate protein.When you’re cutting, aim to lose 0.5–1% of your body weight each week.Increase calorie intake, focusing on protein, to improve muscle synthesis.For a 150-pound man, that means eating 150 grams of protein per day, which often works out to around 20–30% of our overall calorie intake.Each meal should ideally include a balance of carbs, proteins, and fats to keep your energy levels stable and your body nourished. This statistic highlights the importance of education and awareness when it comes to your food intake, habit-building, and how weight loss happens in the first place. Wondering how to count macros for weight loss? Then, if your total calorie requirement for the day is 1800 calories, you’ll need to split the other 1200 calories between carbs and fat. In terms of calories, protein and carbohydrates contain four calories per gram, whereas fat contains nine calories per gram. Protein, an essential macro for satiety, is a key player in the weight loss equation; we’ve even rounded up some of the best protein powders for weight loss here at Fit&Well. You may need to adjust your ratio based on your progress, such as increasing your protein intake if you’re not seeing the results you want. If you’re following a specific diet, such as vegan or gluten-free, you’ll need to adjust your macro ratio accordingly. However, if you’re not consuming the right balance of macronutrients, you may find it difficult to lose weight, even if you’re in a caloric deficit. Unsaturated fats, found in nuts, seeds, avocados, and fatty fish, can help lower cholesterol levels and reduce inflammation. GuideOur guide helps you understand what a high protein diet is and why it might help you lose weight and improve your health. Get instant access to healthy low carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. Because many overweight people are insulin resistant, a diet lower in carbs and higher in fat can be beneficial for improving glucose regulation.22 These diets have been shown to improve weight loss and blood sugar control.20 Since fat stores a lot of energy, our bodies use it for fuel when we don't have enough sugar available. Healthy fats are essential for our bodies. Eating more fat when trying to lose weight might sound strange, but it actually works. Top Rated Calorie Counter App Fiber-rich carbohydrates help control blood sugar and can contribute to feeling fuller, potentially reducing overall calorie intake. Prioritize low-glycemic carbohydrates like whole grains, fruits, and vegetables over processed foods and refined sugars. Carbohydrates should make up around 40% of your daily calories. To lose weight, consuming fewer calories than you burn is essential. Healthy fats, like those in avocados, nuts, seeds, and olive oil, are crucial for hormone production and overall health. Calculate your own macros for free here, or dive into the specifics of counting macros for weight loss with this in-depth guide. You could, in theory, reach your weight loss goals by eating nothing but fast food and highly processed junk, but that will leave several benefits on the table. By learning to track macros, you can tailor your intake to align precisely with your long-term goals and adjust as necessary when and if your goals (and body) change. Consult with your health care team about what meal pattern might work well for you based on your particular health needs and goals. The High Protein Low Calorie Cookbook is your complete guide to balanced living, effective weight management, and sustainable healthy eating. Our family loves this quick, healthy, and easy go to on busy days. For someone moving from fat loss into maintenance, calories and carbs should gradually increase to match energy needs without regaining fat. This keeps tracking effective while ensuring your diet supports both weight loss and overall health. Once you know your baseline, you can adjust your intake strategically to create healthy weight loss without compromising energy, recovery, or overall health. This comprehensive video series teaches you the essentials of macronutrient tracking, fitness, wellness and longegity so you can make informed food choices. Discover your ideal macronutrient ratios tailored to your unique body composition and fitness goals. Now that the fat is completely off, Kierran’s focus will change to gaining weight properly, and adding muscle to his frame. Your body will be able to handle the carbohydrates easily – in fact, your body may be starving for extra glycogen for energy. At this stage in the game, we recommend eating about 40% of your calories from whole food carbohydrate sources. And if you log calories and strive to eat fruits and vegetables, lean proteins, whole grains, and other nutrient-dense foods, you’ll be eating a balanced diet that supports your health and weight loss goals. This article will explain what macros are, calculate your maintenance calories, and both present to you how to adjust your calories for weight loss or weight gain as well as work out your macro needs for protein, fats, and carbohydrates. Counting calories is a well-known process used by many to keep on top of weight loss, gain, and maintenance, but macro counting looks at the quality of your intake instead, particularly around protein, fats and carbs. This can help break unhealthy patterns of eating and make it easier to stick to your diet in the long term. However, this approach is often ineffective and can lead to weight cycling (yo-yo dieting) (14). First, focus on eating whole, minimally processed foods most of the time. If that’s the case, don’t worry – there’s a simpler approach that can still help you lose weight and improve your health. It can seem rather overwhelming and confusing to figure out your macros, especially if you’re new to the concept. Why Are Protein Needs Higher When Dieting? Greek yogurt has more protein than regular yogurt. Whole turkey breast and lean ground turkey (93% fat) are also versatile options. Like chicken, turkey is a lean, high-protein meat. And chicken is a great protein to use when you’re prepping meals ahead of time. Getting these amino acids helps you maintain (or build) muscle. At the same time, an athlete or bodybuilder may need more carbs for energy and muscle building. For example, someone who is looking to lose weight may benefit from a slightly higher protein intake to help with satiety and muscle preservation. The key to maintaining a healthy body is to find the right balance between these macros (9). In the next section, I’ll break down the most popular macro tracking apps on the market today and how they compare. It’s about hitting the right macro ratios consistently, and eating the foods you enjoy while doing it. When you use a macro counting app that’s designed with these principles in mind, you’re not just tracking food, you’re optimizing your results. Get expert guidance on medications to support your weight management goals Learn healthy meal combinations and smart portion control to achieve your fitness goals Track your progress with weight, body measurements, photos, and how your clothes fit. To ensure a balanced diet, eat 3-6 meals a day, depending on your lifestyle. If you spend most of your day sitting, your body needs less energy overall.The best approach is to create a personalized plan that takes into account your individual needs, preferences, and goals.Your basal metabolic rate is the number of calories you take and burn each day at rest.In this article, we’ll round up some of the best macro tracking apps currently available.You can track calories, total fat, carbs, protein, saturated fat, trans fat, sodium, dietary fiber, and calcium.Similarly, increasing your protein intake will likely make you feel fuller for longer, satisfying hunger cravings.Therefore, it’s best to focus on healthy food choices and eat a variety of foods for each macronutrient. Or, just use a combination of carbs and fat, by dividing the calories however you see fit and repeating the steps above. A diet higher in protein will help reduce hunger, preserve muscle, and help improve overall health. Once you’ve determined your macros, you’ll want to track them to ensure that you’re meeting your macronutrient goals each day. Final thoughts on these free macro tracking apps This calculator distributes your target calories across these three macros using AMDR (Acceptable Macronutrient Distribution Ranges) guidelines established by nutrition authorities. Using the same 2,500 TDEE example, a 10% surplus yields 2,750 calories—enough to support muscle growth without excessive fat gain in a “lean bulk” approach. Based on your goal selection, the calculator automatically adjusts your target calories from your TDEE to create the appropriate energy balance for body composition changes. The National Institutes of Health defines BMR as “the energy required for performing vital body functions at rest,” typically accounting for 60-75% of your total daily calorie burn. Now that you know how many macros each meal should have, you can begin to create your fat loss meal plan. That’s because calories are only part of the story. By the end of this article, you’ll know exactly which app will help you track macros with less stress and more results. I’m going to walk you through what I found after testing all the top macro tracking apps, including MyFitnessPal, Cronometer, MacroFactor, Lose It! I’ve been in the macro nutrition game long before tracking apps were a thing. For example, if you find that you’re not losing weight or are feeling very hungry with this ratio, you may need to reduce your carbs and increase your protein or healthy fat intake. There is no one-size-fits-all answer to this question as the ideal female macros for weight loss will vary depending on your individual goals and circumstances. The macro diet is a popular diet plan that is based on consuming a specific ratio of macronutrients (protein, fat, and carbohydrates) in order to lose weight (1). Will lifting weights cause me to gain big, bulky muscles? I want to become “toned” but not be a muscular body builder. This app features an in-app recipe library and free meal plans designed by registered dietitians. We offer all new users a free 14-day trial of premium, which you can activate in the app. Maintain a nutrient-rich diet, follow your nutrition plan, train smart, and you should see visible changes in your physique week by week. Note that the deficit is still the same, but eating at maintenance on workout days and increasing the deficit on rest days from 500 to 1,000 may help with performance. Some evidence suggests it may be more effective than a consistent intake. Growing new muscle is metabolically demanding; don’t expect to add a pound of lean mass every week if you’ve been training for several years already. If your results seem too low, please consult a healthcare provider.Targeting the right macronutrient ratio within the calories you consume can make it easier to reach your goal, whether that's weight loss, muscle building, or something else.Success in macro-based dieting comes from tracking well, staying consistent, and tweaking as needed.Whether you want to lose weight, gain muscle, or improve your health, the right macro balance is crucial.Once you have your TDEE, you can adjust your calorie intake to fit your weight loss or muscle gain goals.Muscle gain while losing fatSubtract 10% from your TDEE (a calorie deficit).His TDEE is the number of calories he needs daily to maintain his daily weight.One of the reasons why I often recommend macro tracking apps to my clients is that they can help you to get much better results from your diet plan.If your calories and protein are consistent, you can alternate between different amounts of carbohydrates and fats accordingly. If you are not on a keto diet, but it fits your macros, then go for it! The macros look fairly good, depending on the bun you can go lower or higher in carbs. I would wager that this is the most common food for people trying to lose weight as well as those looking for macro meals. It tends to keep calories low, and the protein content high. Keep your daily macros in mind and you can’t mess up. Lastly, dietary fat intake should round out the remainder of your calories. A high protein intake relates to getting 20-35% of your calories from this macronutrient. Getting enough protein to maintain muscle mass should be the priority in a weight-loss diet. Instead, the best solution for you depends on your body composition, lifestyle, and weight loss goals. If you’ve been on the same plan for a while, consider altering your macro ratios. Everyone’s body is unique, and what works for one person may not work for another. If you’re constantly starving, consider adjusting your macro ratios. Understanding how this affects aging and how your age affects how your body processes nutrients helps you make more informed dietary choices. As estrogen levels drop, the body clings more tenaciously to its fat storage, particularly around the midsection. By using tools like the Salmo app to help you track your food intake and experimenting with different meal timing strategies, you can create a customized plan that works for you. In addition to supporting muscle growth, protein can also help you feel full and satisfied, which can be helpful for managing cravings and preventing overeating. In summary, 1g of protein or carbohydrates equals 4 calories, 1g of fat is 9 calories and 1g of alcohol equals 7 calories. Well, I think the first place to start is to understand that the term “macros” and even the concept of “macros” is just categorizing the types of nutrients in your food that actually provide calories. Before we dive into what the best macros for weight loss are, we need to take a quick detour and discuss how weight loss occurs and the factors that affect weight loss. This article will cover exactly how weight loss occurs and what role, if any, macros play in weight loss. Specifically, most people don’t understand how the calorie providing nutrients, known as Macronutrients (“Macros”), play a role in their diet and their weight loss Advanced mode is more accurate for trained individuals, but requires an accurate bodyfat measurement. Many people overestimate their activity level in basic mode and end up consuming too many calories. Protein intake and energy balance. Endurance blocks also call for higher carbs, while protein stays steady to protect muscle. The tradeoff is that meals may feel less rich, so satiety can be an issue for those who prefer fattier foods. Because fat is calorie-dense at 9 calories per gram, lowering it allows larger meal portions without increasing total calories. It’s a strategy that works best with whole, nutrient-dense foods and close attention to energy levels. It also helps preserve lean muscle, which is especially important during fat loss phases or when training hard. Women generally have a lower muscle mass and higher body fat percentage compared to men.“Net carbs” and “impact carbs” are familiar phrases in ketogenic diets as well as diabetic diets.(Starting to feel a little confused about calories, macros, grams, and ounces? This article will help!)Set a reminder alarm every Sunday to write a rough meal plan on the kitchen chalkboard.Determining the optimal macro ratio for weight loss isn’t a one-size-fits-all approach.Create healthy, balanced meals using this visual guide as a blueprint. Fiber is about as close to a magic weight loss ingredient as you can get, Keri Gans, RD, a registered dietitian, previously told Women's Health. Pick the date first, then choose the meal from the dropdown (Breakfast, Lunch, Dinner, or Snacks), then fill in calories and macros. For people looking to change their body composition, the macro calculator lowers calorie needs by 10% from the weight maintenance requirements calculated by the NIH algorithm. The hypothalamus in your brain is responsible for actively regulating your weight. According to this study, proteins can help you achieve this through different mechanisms (1). Apart from that, proteins also form the hormones and enzymes responsible for supporting primary life functions and building and repairing damaged tissues. Using a macro calculator for women, you can determine how many grams of each macronutrient you need daily. This can prevent overeating and make it easier to stick to your calorie goals. Because they take longer to digest than carbs or protein, they help keep you feeling full and satisfied after meals. For women, fats play a particularly important role in hormone regulation. Just make sure you’re still getting enough carbs to support your activity level and overall health. “When counting macros you are ensuring that essential nutrients are making their way into your diet on a daily basis and in balanced portions. Putland believes that having a balanced mix of key macros, aligned with your goals is critical to ongoing success in the health and fitness space. Similar to carbohydrates, protein provides around four calories per gram. Specifically, carbohydrates provide around four calories per gram and typically make up the largest portion of people’s calorie intake. For under 300 calories a plate, it’s a family favorite you’ll make again and again. You’ll also get a flavor punch from green olives, herbs, and lemon for the ultimate sheet-pan weight-loss meal. In fact, eating the right foods is pivotal to seeing results and feeling, well, good. But once you’ve lost some weight, your body starts to adapt to this. First, we’ll go over the calories, which are necessary to calculate your macros, and then we’ll go over your macros. We’re going to talk about how many protein, fat, and carbs you need to promote fat loss. But, that example, it’s just to help you understand how important your calorie deficit is.I believe that 80% of the foods you eat should be “healthy” while 20% should be your “treats.”For some, your treats might include peanut butter and Oreos. Sweet potatoes provide complex carbs that support steady energy, while greens like broccoli or beans add fiber and micronutrients. Grilled chicken provides lean protein, quinoa delivers complex carbs and fiber, and roasted vegetables supply antioxidants and micronutrients. Choosing meals that balance macros doesn’t need to be complicated. An individual who trains in the evenings may benefit from placing more carbs later in the day to fuel performance. Chunks of (sometimes fatty) meat, veggies, enough carbs to not go crazy, etc. When your body fat gets into the 20-30% range, there are a few different ways you have “gotten there”. Junk food will disappear and “cleaner” foods will take its place. There are some negatives to starting your journey at over 30% body fat. We recommend a habit-based, non-macronutrient counting diet. Throw in the salad mix for color and tofu for some extra grams of protein to round up this delicious meal!Increased consumption of fruits and veggies is consistently linked to weight loss in women, per a 2020 study in Nutrients.As you journey toward your weight loss goals, stay flexible and ready to adapt your macronutrient intake based on your progress.If you’re eating a lower fat diet or have a high activity level, however, dessert is more than possible.By eating mainly nutrient-dense foods that are high in protein, fiber, and healthy fats, you will be supporting your overall health and well-being during menopause.Our calculator’s AMDR presets work perfectly for vegetarian and vegan diets—simply substitute plant-based protein sources to meet your gram targets.Apart from supporting your essential bodily functions, macros also play a role in weight loss and muscle gain.Then pasta is cooked right in the same pot, and a creamy lemon ricotta sauce is added to make a creamy chicken soup that’s packed with protein.Macros stands for macronutrients and when you combine all the macros you eat in a day, it will equal your total calories. Thelma’s target daily calorie intake is 1397 kcal. The calories remaining for carbs are 1475 kcal, which is 370 g. Sam’s target daily calorie intake is 3107 kcal. The calories remaining for carbs are 740 kcal, which is 185 g. Perfect for those who thrive on structure and deadlines, this program combines precise macro tracking with expert guidance to deliver rapid, sustainable results.This is a thumb rule that protein intake should be sufficient if you’re planning to build muscle.The proportion of carbs, protein, and fat should align with your activity level and goals.At that point, you’re doomed to failure regardless of your macros.They are commonly consumed at breakfast but can be part of meals throughout the day, such as in salads, wraps, or as a side with vegetables 🥣.I’m assuming you have some knowledge of macronutrients (i.e., protein, fats, and carbs).He switched from cardio to the barbell, and reigned in his diet.“Protein makes up the enzymes that power chemical reactions in the body,” Davis says. Always make sure to consult with your doctor before starting a new diet. Luckily, technology has made accurate tracking easier with apps. One of those is food quality and making sure you have accurate information. For optimal health, you should generally consume whole, unprocessed foods. Before adjusting your macros, it’s important to determine your daily caloric needs. When you eat carbs, your body breaks them down into glucose, which fuels your muscles and brain. Protein also increases satiety and has a higher thermic effect, meaning your body burns more calories digesting it. If you spend most of your day sitting, your body needs less energy overall. Athletes and very active people may need a higher intake of carbohydrates while maintaining adequate protein intake as well. On the flip side, overloading on carbs can push you past your carb limit, especially if you’re following a keto food list or a low-carb diet. Use a food scale, check the food label, and measure out your servings of beef protein, cheddar cheese, or even your favorite keto foods to stay on track. A macro calculator helps you recalibrate your macro ratio and calorie percentages as you progress toward your fitness goals. As your body changes, so should your macros. On the other hand, if you’re involved in strenuous activity or strength training, it adjusts your macros for higher energy needs. Fats are often misunderstood as being unhealthy, but they’re an essential nutrient that plays a crucial role in our overall health. Simple carbohydrates, such as those found in sugary drinks and refined grains, are quickly digested and can cause a rapid spike in blood sugar levels. Carbohydrates are broken down into glucose, which is then used by the body to fuel its various functions. Protein can be found in a variety of sources, including lean meats, fish, eggs, dairy, legumes, and plant-based protein powders. With consistency, hard work, and a good macro meal plan, Dylan has created an impressive physique. As long as the foods fit within your macro goals, you can still enjoy them in moderation.You also want to keep the weight off long term.Alternatively, you could consider eating towards maintenance calories (~1600 calories) on that day, with a view that you may not necessarily lose or gain weight that week.This can reduce the blood sugar spikes that can lead to energy crashes and food cravings.They’re a key piece of the puzzle when it comes to balanced meals, hormone health, and sustainable fat loss.Or, you can use other apps, like weight watchers reimagined or myfitnesspal. We analyzed programs using a weighted methodology to identify which structured offerings deliver sustainable fat loss through metabolic restoration, not temporary calorie restriction. Best weight loss programs for women over 40 in 2026 with menopausal body recomposition methods and metabolic restoration expertise. By planning your meals with intention, you’ll set yourself up for long-term success.Here’s everything you need to know about macronutrients for weight loss and how to make them work for you. Remember, fat loss is dictated by eating in a calorie deficit and eating adequate protein. This all goes back to the rule that the most important factor for weight loss is that you stay in a calorie deficit. For humans, these nutrients are water, fat, carbohydrate (carbs), and protein. What macros don't provide the body, micronutrients do. This will cause a small but consistent macro net loss, resulting in a steady loss of unwanted weight over time. If you're trying to lose weight, you'll instead need to burn slightly more macros than you consume. If you find yourself struggling to meet daily macro goals, a mass gainer may be able to help. You’ll find healthy fats in oily fish, avocados, nuts, dairy products and animal fats. Simple carbohydrates are fast-digesting sugars found naturally in certain foods like white bread, fruit and milk, but also added to biscuits, sweets and cake. Examples of high-protein foods include; fish, chicken, beef, Greek yoghurt, tempeh, cottage cheese, eggs, jerky, lentils and tofu. A macro split could be something like 25% protein, 50% carbs, 25% fat. For a 200lbs person to lose weight, their overall intake may look something like 2,250 calories. If you try and hit that 0.8-1g of protein per lbs of weight, then work the other two macros around your favourite stuff, then you are likely to succeed. So 30% (200g) will come from protein, 45% (200g) from carbohydrates, 25% (45g) from fats. On the other hand, if strength gains are your aim, research has shown that following a high protein diet in combination with a weight training program can improve body composition and increase lean muscle mass. For example, a bodybuilder will require a higher protein intake, while a marathon runner will more likely want to follow a diet higher in carbohydrates. Since your TDEE is your daily energy expenditure, if you consume this amount of calories, you should maintain your current weight. This Cajun chicken pasta is a super tasty way to pack in protein and keep you full and feeling good.You can enjoy healthy eating without sacrificing taste.Dietary fat is essential for good health, but because it is the most calorie-dense macro, it can also be easy to overdo it.If you want to know how to calculate your macros, the first step is determining your calorie deficit.From our skin to our organs, to our hair and muscle, protein constitutes the bulk of these structures.“If it’s enjoyable as a game, then macros counting helps someone to continue eating in a certain way when they might otherwise get bored,” Fear says.This includes prioritizing protein and carbohydrates, and being aware of how much fat you're eating – the 50% carbs, 35% protein, 15% fat ratio we discussed before. This makes it quick and easy to track your macros throughout the day. It’s a simple, user-friendly app that helps you track your macros, create personalized goals, and measure your progress. With Macro Sync, you gain access to verified food entries, a barcode scanner for easy tracking, and the ability to set custom goals. Either way, tracking macros is almost a perfect use case for why you might want an app to do the hard work for you. Try these low calorie high protein recipes next. One of the perks of macro counting is its flexibility with food choices. From chicken recipes, to air fryer ideas, to ground turkey, you’ll find 34 delicious and EASY macro-friendly meals with macros listed. And if you have any questions about macro counting or cooking for a macro friendly diet, I’d be happy to answer them in the comments below. Including treats occasionally can help you maintain a balanced diet, which is crucial for sustainability. This flexibility can make it easier to stick to your goals long-term without feeling deprived. In addition to apps, using a food scale can be incredibly helpful for measuring portions accurately. However, we can get nine essential amino acids from dietary protein, so make sure you meet your daily protein goal (10). Protein needs vary by level of physical activity as our bodies can’t store it and convert any extra into energy or store it as body fat (9). Dietary fats provide fatty acids that are not produced in the body and help absorb many vitamins (9). However, your body needs fat to function properly and in larger amounts than protein. If you’re the old-fashioned type, you can track your macros manually by simply writing down the nutritional content of whatever you eat. There are a whole host of fitness and nutrition apps that can do the arithmetic for you and keep tabs on your macros. Fats come in a wide variety of forms and are commonly split into “saturated” and “unsaturated,” but within those categories are smaller sub-categorizations such as polyunsaturated (omega-3) fats. Gentle activities are fantastic, but they don’t bump up your calorie needs like higher-intensity activity does. In the macro calculator, you’ll see the terms “gentle,” “moderate,” and “strenuous.” These describe the intensity of your activity. If you enter a custom macronutrient percentage, those ratios are used to determine all macronutrient and hand-portion calculations, overriding the macronutrient math outlined above. Illness or a general loss of appetite can make maintaining weight a challenge for older people. The NHS have a useful online BMI healthy weight calculator – this guide may help you assess whether your weight is within the healthy range. It can be tempting to eat more sweet, refined foods like pastries, cakes and biscuits – these are appealing and often eaten in smaller, more appetising portions. Discover how much water you should drink each day and the health benefits of drinking water. From there, you can cut a specified number of calories based on your individual needs. Then, apply an activity factor to find your total calories burned. Therefore, we divide the calorie targets by four or nine to find the macronutrient targets in grams. These are not set in stone, as long as your macros add up to 100%. Carbs do not cause weight gain; consuming too many calories does. His research shows how protein influences metabolism, appetite regulation, and sustainable fat loss. Generate instant meal plans with one tap that hit your macros so you can lose weight, not time. Our scientifically-proven macro formula is designed to help you lose weight in a healthy and sustainable way. If you’re serious about managing your diet and hitting your weight loss goals, SnapCalorie deserves a spot at the top of your list. In this article, we’ll explore the key features to look for in a macro tracking app and explain why SnapCalorie stands out as the ultimate tool for weight loss. She suggests taking a pause if you begin to get obsessive about food, and seek support from a health care provider before continuing a weight loss plan. To account for foods with a more complex macronutrient makeup, keep track of the grams so you get a more accurate count of your daily intake. A 1-on-1 WAG Nutrition coach can help you take the guesswork out of what to eat and how to reach your macro targets. Luckily, several websites specialize in whole-food recipes that fit the bill perfectly! As you might know, not all food is created equal regarding nutrition quality, and finding solid recipes that fit within the framework of your numbers can be super challenging. One of the biggest challenges for beginners with macro counting is knowing what to cook. Protein requirements for athletes are in the range of 1.6 to 2 grams of protein per kilogram of body mass per day, though bodybuilders and other athletes that focus intently on adding muscle mass have been studied while on much higher levels of protein intake without any ill effects. It should be no surprise that your macros and your overall energy intake is going to be different depending on whether you want to gain weight, maintain the same weight, or lose weight. A very fit and very strong person with very little body fat might be the exception to this rule, if you can maintain your muscle as you get older, but for almost everyone, age is going to be a factor when it comes to determining your macro ratios and overall caloric intake. Further, the success of more aggressive diets like the ketogenic diet makes the role of fat in weight loss more complicated.