Macro Cheat Sheet: Refer Back To This When Meal Prepping🍊🥩🍗🍩

Q: How do I get enough protein when counting macros?

To ensure you're getting enough protein while counting your macros, a general guideline is to aim for a protein intake in grams that's roughly equivalent to your body weight in pounds. For instance, if you weigh 162 pounds, targeting around 162 grams of protein per day is a good starting point. However, it's worth noting that this is just a baseline recommendation, and individual protein needs can vary based on factors like activity level and fitness goals. While being a few grams over or under your target is generally acceptable, it's important to avoid a substantial shortfall in your daily protein intake. Falling significantly below your recommended protein amount, such as consuming only 118 grams in a day, can potentially hinder your progress, especially if you're aiming for muscle gain or maintenance. So, make it a priority to include protein-rich foods in your meals, such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources, to help you meet your macro goals effectively and support your fitness objectives

Q: How do I calculate my macros to lose body fat?

To calculate your macros for losing belly fat, the first step is ensuring you're in a calorie deficit, meaning you burn more calories than you consume. If, for example, you normally consume 2,500 calories in a day, a deficit of 10% to 15% from your daily calorie intake is a good starting point. This would mean adjusting your daily intake to around 2,250 calories. Once you've established your new caloric intake, you can then allocate your macros. Start by setting your protein intake to match your body weight in grams, as it's essential for preserving muscle mass during weight loss. The remaining calories can be distributed between carbohydrates and fats. Achieving a calorie deficit is key for losing weight, and from there, you can fine-tune your macros. It's a balance between managing your calorie intake and optimizing your macronutrient distribution to help you achieve your belly fat loss goals effectively.

Q: What is the best ratio of macros for weight loss?

For fat loss, a macronutrient ratio with a slightly higher protein intake, such as 40-50% protein, 20-30% carbs, and 20-30% healthy fats, can be effective. However, the ideal ratio can vary based on individual preferences and needs. Regardless of the ratio, maintaining a calorie deficit is key to successful fat loss.

Table Of Contents

What Are Macros?
How Do I Know What My Macros Are?
Now Here Is Your Macro Cheat Sheet (Mini Guide)
Protein Sources
Carb + Protein Sources
Fats
Is This Macro Cheat Sheet Missing Anything?
Macro Cheat Sheet: Frequently Asked Questions (FAQs)

Suppose you are starting a weight loss journey or getting going with new fitness goals. In that case, you may have heard the terminology “track your macros,” “counting macros,” or “if it fits your macros (IIFYM),” and you may not fully understand what it means. Do not worry; I got you 👍. Check out this easy-to-use macro cheat sheet which you can refer back to whenever you want!

Before we get into the goods, let’s quickly break down what macros (macronutrients) are.

What Are Macros?

Our bodies need macronutrients in large quantities and consist of proteins, carbohydrates, and fats. Once consumed, our body breaks down these macronutrients and converts them into energy for us to use. Proteins are found in meats, dairies, legumes, and nuts. Protein is necessary for building and maintaining muscle mass. Healthy carbohydrates are found in vegetables, fruits, bread and grains. These carbs provide glucose which is turned into energy. Fats are found in oils, butter, meat, and nuts. The type of fats you want to consume are unsaturated fats, which also help with energy production. We can calculate how many calories we consume by measuring all the foods we eat and determining the amount of protein, carbs, and fats in each.

How Many Calories Are In Macros

Protein has 4 calories per gram.

Carbs have 4 calories per gram.

Fat has 9 calories per gram.

How Do I Know What My Macros Are?

Start simple by tracking ALL foods you eat for an entire week. Track these foods in a notebook or on your phone, and then figure out how many calories you have consumed each day.

You should also know what your goal is moving forward is. Do you want to lose some weight, or do you want to put on some weight and build muscle? From here, you will take your daily calories, which were estimated above, and then either add or subtract calories depending on your goal.

Now Here Is Your Macro Cheat Sheet (Mini Guide)

Protein Sources

Chicken Breast
Lean Ground Turkey
Chicken Thighs
Extra Lean Ground Beef
Ground Bison
Venison (Elk or Deer)
Pork Chops
Cod
Haddock
Tilapia
Shrimp
Beef Jerky
Canned Tuna
Egg Whites
Greek Yogurt
Whey Protein

Rice
Grains
Bread
Potatoes
Sweet Potatoes
Vegetables
Pasta
Cereal
Fruits

Carb + Protein Sources

Beans
Lentils
Quinoa
Peas
Chickpeas
Protein Pasta

Fats

Oils (olive oil, avocado oil, coconut oil)
Butter
Peanut Butter
Mayonnaise
Chia Seeds
Flax Seed
Avocados
Dark Chocolate

Fat + Protein Sources

Cheese
Bacon
Whole Eggs
Wild Salmon
Nuts (Almonds, Walnuts, Cashews, Peanuts)

Is This Macro Cheat Sheet Missing Anything?

If you read through this macro cheat sheet and noticed something was missing, please either reach out to me through email and I can add it to the list. Also, please remember that there are no immediate shortcuts to losing weight. Try to stay focused, motivated, consistent, and you will see the results start to come.

Macro Cheat Sheet: Frequently Asked Questions (FAQs)

How Do I Get Enough Protein When Counting My Macros?

To ensure you’re getting enough protein while counting your macros, a general guideline is to aim for a protein intake in grams that’s roughly equivalent to your body weight in pounds. For instance, if you weigh 162 pounds, targeting around 162 grams of protein per day is a good starting point. However, it’s worth noting that this is just a baseline recommendation, and individual protein needs can vary based on factors like activity level and fitness goals.

While being a few grams over or under your target is generally acceptable, it’s important to avoid a substantial shortfall in your daily protein intake. Falling significantly below your recommended protein amount, such as consuming only 118 grams in a day, can potentially hinder your progress, especially if you’re aiming for muscle gain or maintenance. So, make it a priority to include protein-rich foods in your meals, such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources, to help you meet your macro goals effectively and support your fitness objectives

How Do I Calculate My Macros To Lose Belly fat?

To calculate your macros for losing belly fat, the first step is ensuring you’re in a calorie deficit, meaning you burn more calories than you consume. If, for example, you normally consume 2,500 calories in a day, a deficit of 10% to 15% from your daily calorie intake is a good starting point. This would mean adjusting your daily intake to around 2,250 calories.
Once you’ve established your new caloric intake, you can then allocate your macros. Start by setting your protein intake to match your body weight in grams, as it’s essential for preserving muscle mass during weight loss. The remaining calories can be distributed between carbohydrates and fats.
Achieving a calorie deficit is key for losing weight, and from there, you can fine-tune your macros. It’s a balance between managing your calorie intake and optimizing your macronutrient distribution to help you achieve your belly fat loss goals effectively.

What Is The Best Ratio Of Macros For Fat Loss?

For fat loss, a macronutrient ratio with a slightly higher protein intake, such as 40-50% protein, 20-30% carbs, and 20-30% healthy fats, can be effective. However, the ideal ratio can vary based on individual preferences and needs. Regardless of the ratio, maintaining a calorie deficit is key to successful fat loss.

All the best on your fitness and weight loss journey!

Michael Personal Trainer

Michael is a Vancouver based personal trainer with over 10 years of experience. He enjoys teaching people how to lose weight through proper exercise and nutrition. If you are ready to stop making excuses and start dropping weight, contact Michael today!

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