#MEAL PLANNER TO FIT MACROS MANUAL#
#MEAL PLANNER TO FIT MACROS FULL#
#MEAL PLANNER TO FIT MACROS PRO#
#MEAL PLANNER TO FIT MACROS FREE#

It’s also recommended to purchase a digital scale and weigh your food in grams, in order to get the most accurate macronutrient calculations. Some popular websites and applications for tracking include:

Once you know how many grams of each macronutrient you should consume every day, it’s critical to track your food intake to determine whether you meet your macros. Then, the ideal ratio of macronutrients is determined based on your current body weight and allowed calories.

#MEAL PLANNER TO FIT MACROS MANUAL#

Online or manual calculations are used to determine the appropriate number of calories needed to meet your weight goal. All remaining calories are allotted for carbs.įor weight loss, the main idea is to reduce calories and increase protein to preserve lean muscle mass while losing body fat.Īfter doing all the calculations, the final IIFYM plan should tell you how many calories and how many grams of protein, fat and carbohydrates to consume each day. Fat intake should be between 0.25–0.4 grams per pound of body weight.

Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight.

If weight gain is the goal, increase calories by 5–15%.

Adjust based on weight goals: If you want to lose weight, reduce your calorie intake by 15–25%.

This is known as your total daily energy expenditure or TDEE.

Adjust for activity level: The BMR is multiplied by an activity factor to increase calories based on your activity level.

This is known as your basal metabolic rate or BMR.

Calculate your basal metabolic rate: Standardized equations are used to determine how much energy your body uses at rest, based on age, sex, height and weight.

#MEAL PLANNER TO FIT MACROS FREE#

Most people use the free macro calculator on the IIFYM website, but you can also calculate them manually. The first step in getting started on the IIFYM diet is to calculate your macros. Food choices are tracked and adjusted as needed in order to stay within these macros. The IIFYM diet involves calculating the amount of protein, fat and carbs to be eaten each day in order to meet your weight goals. IIFYM is typically used for people who want to lose weight but can be modified for those who want to gain weight as well. Since all foods are allowed, many people consider this diet a welcome change from strict calorie counting or eliminating entire food groups. Food intake is tracked and adjusted as needed.

Meeting your macros: Once you know your macros, you just need to stay within them each day.

Calculating your macros: Calculations are used to determine how many grams of protein, carbs and fat you need each day in order to meet your weight goals.

Carbohydrates, which have 4 calories per gram.Īlcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet.įollowing the IIFYM diet is pretty simple, and only requires a few steps:.

Protein, which has 4 calories per gram.

Three types of macronutrients are tracked in IIFYM: Macronutrients, or macros, are the four types of food molecules the body can break down for energy. IIFYM is a new spin on dieting that focuses on macronutrients rather than calories. You can mix and match any of the recipes below breakfast, lunch, dinner, snack.The IIFYM diet was originally designed by fitness enthusiast Anthony Collova after he became frustrated with traditional dieting recommendations.

#MEAL PLANNER TO FIT MACROS PRO#

Get your movement in and don't forget to practice self-care! Yes, these pro tips apply to our macro counters, too! From here you can adjust the portions of the recipes you choose below as needed.įor our intuitive eating friends, just do you! Listen to those hunger and fullness cues. If you aren't an intuitive eater and want to know approximately how many calories (and a macro breakdown) you need each day, head HERE. One thing to keep in mind is that everyone's nutrition needs will vary.

#MEAL PLANNER TO FIT MACROS FULL#

Carbohydrates will help keep your energy up during workouts and throughout the day, healthy fats will help keep you satiated, and protein will both help you stay feeling full longer and repair those hard working muscles! The key to these recipes is having a good balance of all three macronutrients: Carbohydrates, healthy fats, and protein, with the focus being on higher protein options. A post shared by Meal Prep Mondays - Nick on at 7:06am PDT

Meal planner to fit macros