#Macro meal planner for weight loss how to
#Macro meal planner for weight loss full

I like to give myself a margin of error on either end so I may shoot to eat between 1,500 – 1,700 calories a day to reach my goal in this situation. Moderate: 20% below your daily calorie needĪggressive: 30% below your daily calorie needĮxample: If your daily calorie need is 2,000 and you select a moderate deficit of 20% then you’ll need to eat 1,600 calories to reach your goal. If you’re wanting to lose weight by lowering your body fat percentage you’ll take your daily calorie needs (as calculated above) and chose from the following deficit: Caloric Surplus: Your goal is to gain muscle strength and size or gain weight in a healthy way.This is perfect if you’re wanting to push through a plateau, promote healthy metabolism, or if you’ve tried another diet that restricted calories for a long period of time (let’s heal your body!) Maintenance: Your goal is to lose fat while building muscle but keeping your weight.Caloric Deficit: Your goal is to lose weight by focusing on lowering your body fat percentage.Once you have determined your daily calorie need determine which of the following categories you fall into depending on your goals: Very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525.Moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35.Lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.275.Sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1.To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor (how active you will be on your plan), as follows: Use this calculator to help you get your total calorie need or do it yourself below.įollow these equations to find your BMR: Note the measurement differencesīMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)īMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs) KEEP IN MIND! NEVER eat below your BMR calories every day or you’ll put your body into STARVATION MODE! (YIKES!) When it functions properly your body will get rid of any excess fat.Īs always, eating healthy by balancing your macros should be paired with 30-60 mins of exercise daily and proper supplementation (read more at the end of this blog). Check out my favorite 20 workout routine for weight loss and muscle gain here.įirst, you need to calculate your BMR (Basal Metabolic Rate) this is basically the number of calories you’d burn if you never got out of bed i.e. This is a way of balanced eating that ensures your body can function properly. This isn’t a temporary diet that will make you “lose weight fast” like other diets proclaim. The thing with the macro diet is it is designed to be a lifestyle and an easy one at that! The most common and effective ratio to balance your macros is 40% carbs, 30% protein, and 30% fat. Excess nutrients lead to increased body fat and other health issues. Since “macro” means large, macronutrients are the nutrients that your body needs in large quantities.Įach macronutrient provides calories in specific amounts:īy balancing the number of macronutrients you give your body you’re able to give it everything it needs to function without overloading one part. Nutrients are what your body needs for growth, metabolism, and all normal bodily functions. Macronutrients are the nutrients your body needs to provide calories or energy.

#Macro meal planner for weight loss how to

New to Counting Macros? Start with my Ultimate Guide To Counting Macros or How To Start The Macro Diet – A Quick Guide before diving in. To give you an idea, I typically spend about $25 – $50 a week on groceries depending on what meat I’m buying. So don’t worry about starting another meal plan that will cost you an arm and a leg just to send you back through the McDonalds drive-thru again. I’m in college and value quick affordable meals for me and my family.

#Macro meal planner for weight loss full

It’s full of everyday meals you’d normally eat just in properly balanced proportions to help you achieve your goals.Īnd you can get it all at Walmart (or whatever local grocer you choose). So this meal plan is a simple macro-based meal plan with no crazy ingredients. I don’t have time to shop at Whole Foods and Trader Joes just for one (really expensive) obscure ingredient to try for a recipe I might not even like. If you’re just starting out there are loads of guides out there with great recipes.īut I’m sure you know that a lot of them have super weird ingredients (or a lot of ingredients) that make it hard to get started. I’ve been using the macro meal plan strategy for the past few years and I’ve loved it! As an Amazon Affiliate, I earn from qualifying purchases. This post may contain affiliate links and I may earn a small commission when you click on the links at no additional cost to you.