Macros Cheat Sheet
So you have a health goal this year and you want to get in the best shape of your life.
This is where tracking macros comes in and I am a HUGE fan of this practice to reach your goals.
But, it can be overwhelming at first and I want to help you out with a macros cheat sheet!
What are macros?
Macros simply stands for “macronutrients” which are protein, fat and carbs! All food is made up of macros, therefore macros isn’t some ultra-restrictive diet, it really just describes the makeup of food.
Protein has 4 calories per gram, carbs also have 4 calories per gram and fat has 9 calories per gram.
Tracking your macros is simply just tracking the grams of protein, fat and carbs that you eat each day. Typically this is done in an app like Myfitnesspal (which is what I use and love!)
When someone is described as “macro friendly,” it usually just means it has a favorable ratio of protein, fat and carbs (usually higher in protein and lower in carbs and/or fat.)
Why Track Macros Over Calories?
What you might not know is that there is a difference between weight loss and fat loss, and most people want FAT loss. There is also a difference between weight gain and muscle gain, and most people trying to gain weight want to gain muscle.
This is where macros come in.
You need to be eating an optimal ratio of macros, and typically eating high protein if you want to keep your muscle and lose fat OR if you want to maximize muscle growth and minimize fat gain.
If you’re just tracking overall calories, you likely won’t be eating this optimal ratio. You will probably eat too many carbs or fats and simply not get the results you could if you tracked macros.
You could also end up losing your muscle which will slow your metabolism and leave you looking like a smaller version of yourself with the same shape.
Tracking your macros during a weight loss phase will allow you to keep you muscle, lose fat and actually change the shape of your body!
I always say, “macros are for fat loss/muscle gain and calories are for weight loss or weight gain.”
Additionally, keeping tabs on your macros can support in other healthy ways like balancing your blood sugar, hormones and optimizing stress and sleep as ratios of protein, fat and carbs that you eat all come into play in these scenarios.
Macros really are king if you a body composition related goal like weight loss or muscle gain.
I’ve been tracking them for years and absolutely love it.
Not to mention, when you track macros, you CAN track some food you think is “bad” and this allows you to see that there are no good or bad foods. You can include all foods in your diet to reach your goals.
Many of my clients have actually improved their relationship with food by tracking macros!
The Macros Cheat Sheet
When you are new to tracking macros, it can seem overwhelming at first. But, like ANYTHING, the more you practice the easier it gets.
I can now plan out my entire week in 30 minutes!
But, to make it easier on you, I wanted to make you this simple macros cheat sheet.
Some foods provide only one macronutrient, and some provide you with multiple. Having knowledge of these foods will help you better hit your macros.
Simply put your email in the box below to get your cheat sheet delivered right to your inbox!
I hope this cheat sheet helps you.
Note: please remember: progress not perfection.
You do not have to hit your macros perfectly all the time. Aim to be within 5-7g of each macro each day and you will get amazing results.
And, if you can’t track a day? NO BIG DEAL.
This has to be a lifestyle so don’t view macros as a prison that you MUST hit perfectly every day to see results because that just is not the case.
Can’t wait for your success!