Calculate Your Macronutrients

If you are trying to build muscle mass or lose fat, your diet plays a huge role. In order for your diet to work in your favor while training, you need to know the amount and ratio of macronutrients (Macros) to consume on a daily basis. There are three major macros that your body needs to functions.  These are: Carbohydrates, Protein and Fat.

Carbohydrates (Carbs)

It is important to consume healthy carbs in order to burn fat. The following healthy carbs are ones I stick to while training for fat loss.

  • Sweet Potatoes
  • Brown Rice
  • Oatmeal
  • Rice Cakes


Consuming lean protein will help you be most successful while training for fat loss. I typically stick to the following lean proteins.

  • Chicken Breast
  • Turkey Breast
  • Fish (I prefer Halibut)


While it may sound counterintuitive to eat fat while trying to burn fat, this is not the case.  You actually need to consume fat.  However, you want to consume health fats. Some of the fats I eat are:

  • Avocado
  • Almonds or Almond Butter (My Favorite)
  • Coconut Oil


This is where you Macros come into play.  Basically by using the calculator below you can determine what your portion of Protein, Carbs and Fat should be each day. What I do it then divide those portion into meals. Typically these portions are referred to in grams.

I typically consume 5- 6 meals a day. So, I would divide the overall portions by 6 and each meal would consist of that amount of grams.  I do not count calories only my macros. It ends up being the same thing in the end.

Calculate your Macros

Keeping Track

So, now you know your macros and they type of foods for each macro that you should be eating. It is very important that you stick to these numbers or your will not see the results you expected. In order to stick your plan there are really two methods that work the best (for me anyway).

  1. Use the app MyFitnessPal to enter your food and keep you on track
  2. Prepare all of my weekly meals which meet my macros and only consume those meals.

I hope you all found this information to be helpful and if you want to contact me use the contact form!

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