How To Hit Your Macros 12 Tips From A Nutrition Coach Feastgood The best ways to hit your macros are to plan, prepare, and log your food in advance to avoid playing nutrition tetris at the end of the day. however, if you do end up with an odd combination of macros at the end of the day, it’s easier to navigate when you know which foods provide protein, carbs, or fat. if you’re struggling to actually hit. 4. try to meal prep your meals ahead of time. another thing that can help you hit your macros consistently is to prepare your meals ahead of time. this will help you stay on track and make it less likely that you’ll make poor food choices when you’re hungry.
New To Tracking Your Macros Heres A Cheat Sheet To Help You Know So, a 170 pound nutrition beginner who’s lightly active and wants to lose fat might choose the factor 0.8 g lb from the range 0.7 to 1.0. 170 pounds x 0.8 = 136 grams of protein day. a highly active 165 pound experienced lifter who wants to gain muscle might choose the factor 1.2 g lb from the range 1.0 to 1.3. Here is a little calibration experiment that you can do on your own. keep track of your weight and your food for about 2 weeks (at least one week), and calculate the average of your daily calories during the calibration period. to take the average, add up all the calories from each day, and divide by the number of days. Here are a couple of options: yogurt with a scoop of whey protein mixed in and a banana. oats with whey protein added to the mix. (note: mix the whey protein in the water or milk before heating or it will clump together.) cottage cheese and berries. you’re short of your fat goal by 20 g; your other macros are fine. Step 1: plan out a full day of food with easy to track and simple meals that fit your macros. if you are new to macros, doing something more advanced like a recipe with a ton of ingredients can be frustrating. you can do this eventually, but it can get confusing and time consuming.
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