Macro Meal Planning: Meet Your Fitness Goals 2024
Everyone knows that restrictive diets suck the joy out of life. If you’re fed up with diets that restrict what you can eat or juggling different meal plans for yourself and your family, you’ve come to the right place.
I know how frustrating it is to constantly feel hungry or craving a bite of something with carbs. But I’m not here just to complain: I also have a better approach. Here is a meal planning system built around your fitness and nutrition goals that everyone can enjoy, including your family.
I’ve teamed up with an experienced nutritionist to bring you a step-by-step guide on incorporating macro meal planning into your daily routine. So, let’s dive into the world of macro meal planning and transform the way you eat.
Why Should I Count Macros Instead of Calories?
Macros – short for “macronutrients” – are the nutrients your body needs to function properly. These include proteins, carbohydrates, and fats. Each macro plays a unique role in your overall health and fitness.
Macronutrient | What It Does | Food Sources |
Proteins | Essential for muscle repair and growth and immune function. | Chicken, fish, tofu, beans, Greek yogurt, cottage cheese, eggs, edamame, and so on¹. |
Carbohydrates (simple and complex) | Your body’s main energy source². | Rice, pasta, fruits, vegetables, oats, lentils, chickpeas, sweet potatoes, and so on³. |
Healthy Fats | Important for hormone production, cell health, and nutrient absorption⁴. | Avocados, nuts, olive oil, seeds, fatty fish, dark chocolate, eggs, cheese, and so on⁵. |
When you focus on macros, you ensure that your body gets the right balance of nutrients it needs, rather than just focusing on calorie intake. This balanced approach can help you build muscle, lose fat, and feel more energized.
By tracking macros, you can better tailor your diet to meet specific fitness goals, whether you want to bulk up, slim down, or maintain your weight. For example, if you are highly active in the gym, you may want to include more protein for muscle repair, while if you feel you need more energy, you might need more carbohydrates.
According to data presented by the USDA, your total daily calorie intake should come from a combination of these 3 macronutrients. Based on their findings, a healthy individual who wants to ensure a balanced intake of essential nutrients should respect the following ranges⁶:
Now, you can play with these ranges based on your individual goals, activity levels, and health needs. But, to get the best results, make sure your macros come from good sources. For carbs, focus on whole grains, fruits, vegetables, and legumes. For protein, focus on lean meats, fish, dairy, legumes, and soy. For fats, look at avocados, nuts, seeds, olive oil, and fatty fish.
Additionally, when you focus on macros, you gain a clearer understanding of what you're consuming. This awareness can lead to more informed food choices and better portion control. Since you’re not restricting specific food groups, you are free to eat whatever suits your fancy and fits into your macro goals.
However, while it may not be as time-consuming as calorie counting, it takes some time to get used to seeing your food as carbs, proteins, and fats. Most foods contain a combination of macros in different proportions. Without a solid bed of nutritional knowledge, it’s easy to make mistakes that will impact your progress.
Lastly, keep in mind that putting too much emphasis on the counting aspect and forgetting the nutrition aspect of your meals can lead to disordered eating patterns⁷.
The secret to achieving your fitness goals with macro meal planning is to take a more rounded approach, focusing on the quality of ingredients. As long as you consume fresh produce, complex carbs, and healthy fats and protein sources, it will be easy to find the ratio that works for your specific needs.
What Is the Macro Diet?
You’re technically following a macro diet any time you track your intake of carbs, proteins, and fats. As I already mentioned, as long as you don’t focus too much on the counting aspect, trying to stay within the recommended macro range is a fantastic way to ensure you're eating healthy and providing your body with all the building blocks and energy sources it needs through complete meals.
If you want to be a bit more precise, there is a wide range of tracking apps that help you log meals and keep track of your daily intake. Popular options include MyFitnessPal, Lose It!, and Cronometer as they have extensive food databases and make it simple to see how each meal contributes to your overall macro goals. Some of these apps even include the meals offered by meal delivery services like Factor or Trifecta.
Author’s tip: Trifecta’s meal plans are designed around the idea of macro meal planning. Also, the service sends you ready-to-eat single-serving meals tailored to your macro needs, so it’s extremely convenient.
How Many Macros Do I Need?
Everyone’s body and fitness goals are different, so it’s important to know where you stand before you start tracking your macros.
First, you need to know your daily energy needs. For this, you can use the Mifflin-St. Jeor equation, which calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). In the end, you’ll have the number of calories you need to maintain your current weight.
Once you know this number, you can adjust the intake to fit your fitness goals.
Here’s how it works:
To get your BMR:
For men = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5
For women = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161
Once you have your BMR, you multiply it by an activity factor (ranging from sedentary to very active) to account for the calories you burn through physical activity and find your TDEE.
Activity Factors to Calculate Your TDEE⁸ | |
Sedentary (little or no exercise) | 1.2 |
Lightly active (light exercise/sports 1-3 days a week) | 1.375 |
Moderately active (moderate exercise/sports 3-5 days a week) | 1.55 |
Very active (heavy exercise/sports 6-7 days a week) | 1.725 |
Super active (very heavy exercise/physical job, & exercise 2x/day) | 1.9 |
So, if you are someone who sits at a desk all day long without doing too much physical activity, you should multiply your BRM by an activity factor of 1.2. On the contrary, if you’re super active, your activity factor is 1.9.
Now that you have your TDEE (the number of calories you need to maintain your current weight), it’s time to decide on your macros. For this, keep in mind that protein has 4 calories per gram, carbohydrates have 4 calories per gram, and fat has 9 calories per gram⁹.
Let’s say your TDEE is 2200 calories per day, and you want to lose weight. A common and safe approach is to reduce your daily intake by 500 calories, which typically leads to a weight loss of about 1 pound per week.
In this case, you should aim for around 1700 calories per day. The next step is to determine the right balance of macronutrients within your reduced calorie intake. For example, while it is common to demonize carbohydrates, a low-carb diet isn’t necessarily the best choice. The same can be said for a low-fat diet – at the end of the day, a balanced approach is ideal¹⁰.
When determining the structure of your meals, high-quality protein should be at the top of your list. Protein helps you feel fuller for longer than carbs, and digesting protein burns more calories too. The only thing to look out for is certain proteins, like red meat, which contain high levels of saturated fats¹¹.
Start by calculating your protein needs first. The recommended range is between 0.8 and 1.2 grams of protein per pound of body weight. If you weigh 154 pounds, this means 123 to 185 grams of protein per day (it’s best to aim for the higher end)¹².
This means that 740 calories per day must come from proteins, leaving 960 calories to be distributed between carbohydrates and fats.
The Macro Diet for Vegans & Vegetarians
If you’re vegan or vegetarian, you may be under the impression that it’s difficult to reach the protein targets set by the macro diet. But this is entirely not true. While it’s true that lean meat and animal products may be the most common sources of dietary protein, you can still achieve your protein goals on a full vegetarian or vegan diet due to protein-rich plant foods.
Author’s tip: One way to ensure you’re reaching your target macros is to use a plant-based meal delivery service like Purple Carrot. If you don’t want to pay for a monthly subscription, you can still use its recipes as inspiration for your own meals.
Here is a list of healthy plant-based protein sources to ensure you get all essential amino acids, which are the building blocks of protein:
Legumes: Beans, lentils, chickpeas, and peas are excellent sources of protein.
Nuts and Seeds: Almonds, peanuts, chia seeds, flaxseeds, and hemp seeds provide protein along with healthy fats.
Whole Grains: Quinoa, bulgur, farro, and brown rice offer protein and fiber.
Soy Products: Tofu, tempeh, edamame, and soy milk are rich in protein and versatile in recipes.
Plant-Based Protein Powders: Consider pea, hemp, or brown rice protein powders to boost your intake, especially if you're active or have higher protein needs.
If you feel you still can't hit your targets, you can use supplements, such as BCAAs (Branched-Chain Amino Acids), which are useful for muscle recovery after heavy workouts, and multivitamins designed to supplement a vegan diet.
However, if you keep track of your macros and design proper macro meal plans, you shouldn’t have any issues hitting your carbs, protein, and fat targets.
Step-by-Step Macro Meal Planning
I know there are a lot of things to calculate and research, but you only have to do it once. As soon as you figure out the ratio for each of the 3 macronutrients, it’s a lot easier to put together a well-designed meal plan.
Here are the basic steps to follow:
1. Set Your Fitness Goals
Your macro breakdown will vary depending on what you want to achieve, whether it's losing weight, gaining muscle, or maintaining your current weight. Therefore, the first step to macro meal planning is to clearly define your fitness goals.
If you find it difficult, you can use a macro calculator to find your ideal macro ratios (there are plenty available online for free). These calculators take into account your age, gender, weight, height, and activity level to provide a personalized macro breakdown.
For instance, if your goal is muscle growth, and your daily TDEE is 2500 calories, your macro ranges could look something like this:
🍞 Carbohydrates (40%): 1000 calories / 4 = 250 grams
🍖 Proteins (35%): 875 calories / 4 = 219 grams
🥑 Fats (25%): 625 calories / 9 = 69 grams
2. Build Your Meal Plan
Once you’ve set your fitness goals and determined your macro breakdown, the next step is to build a meal plan that supports those goals.
Start by identifying the best sources of macronutrients that fit your lifestyle.
Proteins: Lean meats (chicken, turkey), fish, eggs, dairy products (yogurt, cheese), and plant-based proteins (tofu, tempeh, legumes).
Carbohydrates: Whole grains (quinoa, brown rice, oats), fruits, vegetables, legumes, starchy vegetables (sweet potatoes, squash).
Fats: Avocados, nuts and seeds, olive oil, coconut oil, fatty fish (salmon, mackerel), nut butters, and others.
Choose sources that are not only nutritious but also convenient for your daily routine. This will ensure that you can stick to your plan without feeling overwhelmed.
Once you have an idea of your most easily accessible macro sources, it’s time to choose your recipes for the week's breakfast, lunch, dinner, and snacks. Look for meals that you enjoy and can prepare easily. Aim to include a variety of proteins, carbohydrates, and fats to keep your diet balanced and interesting.
Keep in mind that meal planning comes in many forms, and you don’t have to stick to just one. However, I strongly recommend writing down these recipes on a piece of paper, a meal planner, or even in an app so you can keep track of them.
3. Design a Grocery Shopping List
Once you have your recipes picked out, it’s time to create a grocery shopping list. A well-organized list helps you shop efficiently and ensures you have all the ingredients you need for the week.
Author tip: To make things easier, categorize your ingredients by macronutrients. It may also help to add the amount you need for each recipe so you get an idea of how much to buy.
Also, if you have a busy schedule, don’t shy away from pre-prepped options like washed salad greens, pre-cut veggies, or rotisserie chicken. Grocery delivery services are also a great option, right up there with meal kit delivery services.
4. Meal Prep
Meal prep can be a life saver on busy days. How many times did you plan to enjoy a nutritious, well-balanced dinner in the evening only to order pizza because you were too tired to cook? Meal prepping for a few hours during the weekend helps you save time and energy during the week, but it also helps you stay on track with your macro diet.
So, now that you’ve planned your recipes for the week and shopped for the ingredients let’s take the final step to ensure that you’re fully prepared for the week.
Here are some of the things you can do:
Batch Cooking
Take a few hours during the weekend to prepare large batches of staple items, such as:
🐟 Proteins: Grill or bake a large amount of chicken, tofu, or fish. Cook a pot of lentils or beans.
🍚 Carbohydrates: Make a big batch of quinoa, brown rice, or whole-grain pasta.
🥦 Vegetables: Roast a variety of vegetables like broccoli, carrots, and bell peppers.
The foods and ingredients you prepare during this phase can be easily portioned out and mixed and matched throughout the week.
Portion Control
Invest in a set of good-quality, airtight reusable containers, and portion out your meals in advance. Label each container with the meal name and the day it’s meant for. Also, add info on the macronutrients in each meal container to keep them balanced and aligned with your goals.
This helps control serving sizes and makes it easy to grab and go.
Prepare Snacks
Healthy snacks are a great way to curb your cravings during the day, so don’t forget about them!
Pre-pack healthy snacks like cut veggies with hummus, portioned-out nuts, or Greek yogurt with berries. Having snacks ready helps you avoid unhealthy options when hunger strikes.
Practical Tips for Success
The biggest challenge of designing a successful macro meal planning strategy is figuring out your TDEE and macro ratio. Once you have these, it’s a lot easier to find recipes and ingredients that fit.
If you find this aspect troublesome, you may be better off with a meal delivery service that does the calculations for you. For instance, Factor has 6 different meal plans, among which you’ll find the Protein+ and Calorie Smart plans. Also, you can see the macro profile for each meal.
Dining out can also be challenging when you’re trying to stick to your macro goals, but it’s entirely manageable with a few tricks. When in doubt, stick to lean proteins, prioritize whole grains, and share your plate with another person (if possible).
Common Mistakes to Avoid
Before you put your new macro planning strategy into practice, bear in mind these easily avoidable mistakes:
🍳 Not accounting for cooking oils : oils used in cooking can add significant calories and fats. Measure your oil usage or use cooking sprays to control intake.
🍝 Misinterpreting portion sizes: overestimating portion sizes can lead to unintentional overeating, so use a kitchen scale or measuring cups to ensure accuracy.
🥫 Ignoring hidden sugars: be mindful of added sugars in sauces, dressings, and snacks. These can quickly throw off your macro balance.
🌭 Relying too much on processed foods: while convenient, ultra-processed foods often contain hidden fats, sugars, and preservatives. Focus on whole, minimally processed foods.
Lastly, the biggest mistake you can make is not listening to your body’s signals. Everyone’s needs are different, and your body will tell you what it needs through hunger, energy levels, and overall well-being.
For instance, if you’re constantly hungry, you might need to adjust your macro ratios or overall calorie intake. On the other hand, if you’re feeling sluggish, you might need more carbohydrates for energy.
If your workouts are suffering, review your nutrient timing and ensure you’re fueling your body properly before and after exercise. Also, don’t forget to monitor how different foods and macro balances affect your mood and health. Make adjustments to ensure you feel your best.
FAQ
1. What are macronutrients, and why are they important?
Macronutrients are the nutrients your body needs in larger amounts to function properly. They include proteins, carbohydrates, and fats. Each macronutrient plays a crucial role understanding how they affect your daily life is key to achieving specific fitness goals.
2. How do I calculate my macros?
Calculating your macro ranges can be a bit confusing, which is why I explained I dedicated an entire article section to it. So go check it out!
3. What are some good sources of protein for a plant-based diet?
Great sources of protein for a plant-based diet include beans, lentils, chickpeas, tofu, tempeh, edamame, quinoa, nuts, seeds, and so on. These foods provide essential amino acids and can be easily incorporated into various meals to meet your protein needs.
4. How do I track my macros effectively?
You can track macros quite easily with the help of apps and online tools designed for this purpose. These apps help you log your food intake, scan barcodes, and monitor your progress toward your macro goals.
5. Can I still eat out and meet my macro goals?
Yes, you can eat out without worrying about blowing your macro goals if you have a few tricks up your sleeve. For instance, it helps to choose dishes that include lean proteins or to ask for certain ingredients to be removed. Most of all, it’s important to let yourself enjoy a proper dinner out – don’t let macro counting get in the way of enjoying your meal!
References
1. https://www.myplate.gov/eat-healthy/protein-foods
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
3. https://www.medicalnewstoday.com/articles/323110
4.https://www.myplate.gov/eat-healthy/more-key-topics
5. https://www.webmd.com/diet/ss/slideshow-healthy-fat-foods
6. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
7. https://pubmed.ncbi.nlm.nih.gov/28843591/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068274/
9. https://www.nal.usda.gov/programs/fnic
10. https://www.ncbi.nlm.nih.gov/books/NBK594226/
11. https://nutritionsource.hsph.harvard.edu/2014/02/14/protein-carbs-and-weight-loss/
12. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
