macro cheat sheet

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

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)

Macro Cheat Sheet Card

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


  • 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)

All the best on your fitness and weight loss journey!