Hey guys! So I’ve been trying to brainstorm blog topics lately–sometimes it’s hard to come up with content ya know!? Anyways. I was looking back at my most popular blog posts with you guys, and well, macros seems to be a hot topic 😉 So, I figured I’d compile some of my top tips for counting macros. And okay, I know I said 10 but I had to add just one more. Hope that okay 🙂
- Buy a scale. So while a scale isn’t essential for counting macros because guesstimating is better than nothing (tip #4), a scale does ensure accuracy. My thought is, if you’re going to do something, do it right and to the best of your ability! So, while you’re at home, there is no reason why you can’t weigh out your food. This way you are ensuring that you are hitting your macros exactly. This way, if you aren’t seeing progress you know that it’s your numbers that need to be recalculated. You don’t have to wonder, well, have I actually been “off” when calculating.
- Give it time. Guys, macros are scientifically proven to work. They work for everyone once you have the right numbers calculated for you. Now sometimes your numbers will be calculated right the first time, and you’ll start seeing progress/changes within a few weeks. Other times though, they will need to be recalculated…in the beginning it can be a little bit of trail and error. BUT, once your numbers are correctly calculated for you then you will start seeing results. You just have to be patient and trust the process. Also, for those that ask, I use Paola Marquez, creator of the Strong and Sexy Body Method to calculate my macros. She can calculate yours here.
- Follow the 80/20 rule. Or I like to abide by more of a 70/30 rule 😉 Meaning, the point of macros isn’t so you can eat shit all day. The point of macros is to provide you flexibility and balance within your diet with still being able to reach your fitness goals. Macros ensures that your body is getting the proper amount of carbs, proteins, and fats to reach your (aesthetic) goal. You still want to make sure your nourishing your body with micronutrients but know that whatever food you choose to hit your macros with (“clean” or not) the aesthetic look will be the same. Bottom line, it’s about balance people.
- Guesstimating is better than nothing. I’ve heard so many people (myself included at times) be like, “Well, I couldn’t track exactly today so fuck it.” Guys, it doesn’t have to be all or nothing. Yes, I said earlier to buy a scale because you want to be as accurate as possible. But I’m guessing most of us aren’t hermits and eating every single meal at our house LOL. So if you’re out somewhere, guesstimate! I use MyFitnessPal (MFP) as my tracking app (friend me on it to see my daily food. Search: claireguentz). In the app, there are plenty of options that I can insert if I eat something when I’m out. Ie) Blueberry muffin (just select one of the options it gives you that seems relatively accurate). Yeah, so maybe your muffin had 12g of fat instead of 16g but at least you’re accounting for something.
- Decide on a goal and stick to it. When you count macros you need to give your body time to adjust to the goal you’ve set and the macros that go along with it. For example, you can’t say that you’re going to bulk, and then 3 weeks later be like, wait I want to cut! Switching your macros too often won’t be effective and it won’t provide you with results.Â
- Don’t worry about other people’s macros. I don’t know how much I can emphasize this. Guys. MACROS ARE DIFFERENT FOR EVERYONE. I don’t care if you are the same height, weight, and have the same workout regimen–this does not ensure that your macros will be the same. Focus on your macros and not anyone else’s.
- Find a reliable source to calculate for you. This is so important because like I said earlier, when your macros aren’t calculated properly you won’t see results. And then people say– “Macros don’t work for me!” Like I said, they work for everyone 🙂 And not that they won’t necessarily be recalculated when you first start working with someone, but you need to have them calculated by someone you trust. I know there are so many online sources but they have never given me accurate numbers. Like I said earlier, I use Paola Marquez to calculate mine–highly recommend her!
- Know it will be time consuming at first. Guys, macros is really hard in the beginning. Just ask Stephen–he quit like 3x by now haha. But really, it takes a good amount of time to adjust to your macros and know what your body needs. In the beginning you will most likely need to plan your meals in advance. The first 3-4 weeks of counting I would enter all my food (meals & snacks) in MFP at the beginning of each day. After a while you won’t need to do this. At this point, I’ve been counting macros for a year and a half and I just weigh my food throughout the day and then around midafternoon I put all that in MFP and see what I have left for the day. I’m still always on track because at this point I know how to eat throughout the day without going way over or under in a macro category. So just be patient and know that you will get there!
- Focus on hitting your grams, not your caloric goal. So I learned recently that people who are training for competitions focus on their calories initially, but for the purpose of us “normal” people, focus on hitting your grams of carbs, proteins and fats and don’t worry about the calories. I honestly couldn’t even tell you what my calories are right now because I just because I only look at my grams.
- Just because something is deemed healthy doesn’t mean its macro friendly and vice versa. Bottom line, start actually reading labels! There are plenty of heathy foods that are high in fat or carbs, and not macro friendly! Just because something is organic, non processed, no saturated fat…doesn’t mean that it will fit into your macros–it still may be high in carbs or fats! So like I said, just make sure you are reading labels to see what the macro nutrients are and not just assuming its good or bad. For example, did you know a krispy kreme glazed donuts has only about 10g of fat and 22 carbs? That’s actually pretty macro friendly! 😉
- Everything you eat counts towards your macros. Yes, even mints and gum. A lot of mints have around 5 grams of carbs…have 5 mints throughout the day? Well that’s 25 carbs! Ketchup…about 4 carbs per serving. So yeah, you get the point! Just make sure you are keeping track of the little things. They may not seem like much but they could be why you’re not seeing progress!
Alright guys, I think that sums up the main pointers I can give! Anything else you guys can think of that you’ve found to be helpful while counting macros?
PS. New to counting macros and want all the tips you need to officially get started? Be sure to take a look at my guidebook:
Shop The Post
This was so helpful, girl! ?? Do you plan your macros ahead of time or track as you go?
I used to plan ahead of time but not anymore! I just track as I go
I had my Macros calculated by Paola almost two months ago. She gave me the breakdown in grams and calories. If I get anywhere near my daily goal for protein I go way over in calories, which you’ve stated that you do not worry about. If that is the case, then why does she give you the daily caloric totals? I’m a pescatarian, so the only protein I’m eating is in fish, egg whites, PB peanut butter, and yogurt, almonds, and rich greens- which are all very low in fat(not the almonds:). If you are supposed to lose fat from a calorie deficit, but are eating more that advised to meet you gram totals, how do you tone up? What am I missing here? Thanks!
Hey! So I say to focus on hitting each of your grams because your calories wont always be exactly what were calculated for you. For example, some drinks w/ certain sweeteners may say they are only 10 calories but if you look at the nutrition label they are 10 carbs. But in general, your caloric totals will be approximately what were given to you if you are hitting your macros. So, what do you mean you are eating more than advised? Why are you going over your gram totals? Hope this makes sense! Let me know, I’m happy to try and help!
If you are eating “maintenance” macros but also as you say- have a few untracked meals a week where you are probably going over your “allotted maitenance macros” wouldn’t that bring your weekly totals over your maintenance? Then you are actually “gaining”? I’ve always wondered about this! How do you adjust / work with this??
If you are eating “maintenance” macros but also have a few untracked meals a week where you are probably going over your “maintenance macros” wouldn’t that bring your weekly totals over maintenance and actually into “gain”? I’ve always thought about this! How do you adjust / deal with that?? Thanks!
I think the key is overall being consistent with hitting your macros. If you’re on target with your macros the majority of the time, a meal or two untracked each week wont derail your progress. It takes a while for your body to “gain”…it doesn’t happen from just a couple high calorie meals. Hopefully that helps answer that?! Let me know if not!
I find I am going over on protein and coming close to fats and carbs. I may have 5 left on each and have gone over 10-20 grams of protein – Does this happen to you?
hey! It doesn’t happen to me, but I had issues in that with the beginning when I was getting accustomed to my macros. With time you will learn what kind of food you have to eat more of to hit those numbers. For example, some breads have 5g of protein per slice while others only have 1g. So you may have to be more selective when you’re buying things if you know you tend to go over protein. Hope this helps?!
Yes! Thank you! It was tough at first but I am slowly getting the hang of it and hitting them more consistently.
Yes you will get there! It just takes practice 🙂
I’m having trouble hitting all of my macros. Any tips? I am not used to eating this much.. like at all. I’m used to eating 700-900 calories a day (I know, it was awful), but now I’m having a really hard timing adjusting to this new diet. I’m mostly having trouble hitting my carbs and protein. Any tips would help 🙂 Thanks!
hey lauren! so yes it will definitely seem like a lot at first but your body will eventually adjust! My advice would be to eat nutrient and calorie dense foods. Foods like veggies are great in general but they are low calorie and fill you up so probably not what you want to be eating in this case! Eat higher calorie/macro foods. For example, get yogurts that have higher carbs, get breads that are higher carbs (like 20g carbs per slice instead of 11g). Making adjustments like that will help!
[…] insight! And if you just started counting macros, be sure to take a look at my post with my top 10 tips for starting out! I also have a blog that explains how to track when you’re going out to eat, […]
Claire – great info contained here! I had a quick question: when cooking with oils, how do you know the correct amount to record in your macros? Are some calories lost during cooking methods such as frying? Adding oil after cooking is not ideal and often results in a different flavour.
Any help you could provide would be much appreciated, thanks! 🙂
hey! So if I’m using a spray for the pan, I don’t include it in my macros but if I’m using olive oil then I weigh it and include it in my macros since it’s usually a somewhat substantial amount of fat compared to the spray. Hope this helps!!
Hey Claire,
I am new to counting macros and am looking into getting a scale. Just curious if it matters which kind and if there is one you’d recommend? Can I purchase a simple weighing scale for about $15 or do the pricier ones contain functions needed for counting macros? Thank you for your help! And thank you for all the great, informational blog posts 🙂
hey girl! any simple scale that weighs ounces and grams is all you need! mine is the CJ 4000 scale off amazon but you can honestly get one that is cheaper that probably looks “sleeker”! Lol but yeah any basic scale is fine!
Hiii! Perfect, thanks SO much for your advice and help, I sincerely appreciate it!
You’re so welcome!!
carbs dad internet dating finding order damaging
RelationshipsdatingInside the damaging big ‘Sugar Daddy’ internet dating”suscrose daddy” internet dating sites may appear like [url=http://www.love-sites.com/4-secrets-of-chin-doc-to-seducing-a-chinese-woman/]sexy chinese women[/url] a to generate, But the fee you get paying out [url=http://www.love-sites.com/who-is-beautiful-japanese-or-chinese-or-korean-woman-chnlove]sexy asian dating[/url] could as well,actually exceptional.
web sites which in turn couple a woman combined with good old prosperous men have raised in attractiveness in the past.
Geoffrey Edelsten in addition to the Gabi Grecko with any wedding event when get together upon a sugars dad website design. concept: Nathan DyerSource:stories Corp quarterly report
sweets little ones usually usually, in all reality, have total control over these love affairs, which in turn alter high risk as exploitative, authorities known for just a while avoiding Exploitation little league smt located in indiana meant for graduating but also enrollees.
since known to as, is seen as a respectable possib sideline in nyc university, numerous peak participants, Julianny Monegro, 19, declared to the san francisco statement.
anyone see [inside grounds] happens to be avoid, choose which ever, freezing put out there and be a carbohydrate baby, Monegro, [url=http://www.love-sites.com/know-exactly-how-to-meet-sexy-colombian-women-online/]sexy colombian[/url] a good NYU sociology scholar, claimed.
resembling, earn money manage to pay for boarding school, your own these.
you will find some women wear accept the position these people to preparing their businesses in, along with the subjugation they somewhat willing to endure to possess a man pay recommended to their accessories. Harvard or perhaps, applicants are apt to have a easy going, sweet sprayed glimpse over history and literature beginner Mariana De Leon, 19, menti one d after a smt.
young ladies happen to be bathed by working with money and thus merchandise in return for intimate. pretty good picture: SuppliedSource:Australscope
Lot folks may possibly ruse regarding, this kind of, myself work consider a glucose dad, pour Leon recounted. Need to make contact with all my guys i have to inform them point persons pranks, you can eliminate mister baby humor. invariably requires a coercive alternate involving when considering copulation, experts of the smt cautioned even if the coercion is discreet and seeking out relationship webpage guarantees of and gave an envelope of income and travelling to hotels and you expected to have sex, alternatively they feel they, announced coalition regarding Trafficking in females strategy ordinator Laura Ramirez. very soon a fresh girlfriend may be your internet smooth incline in additionally too much response, ms Ramirez informed potential clients, picturing things jane learned how in conversing with sweets little ones are made leaving undercover to a bowl a recruitment and networking conference.
carbs the father would certainly [url=http://www.love-sites.com/why-you-should-be-dating-russian-brides-explained-a-guide-to-russian-dating/]russian brides[/url] tell that patient to execute specific factors, and contain something in this article their brain’s, microsof company Ramirez these.
components taking part setting aside time for prescription medications and after that accomplishing threesomes, any time the spouse is definitely cautious within the, the person definitely announce, that most case i became then you? Or a while back I paid for your hair together with or perhaps? taking place,which is certainly very coercive It isn what the web page brands seeing that family relationships upon the key phrases.
Photoshoot with regard to malibu a short while ago for the annual 2018 SugarBaby appointment setting. web site most people regarding contributing.
An requirement that the purchaser or maybe the suscrose father can do any he likes, this frequently we tend to perceive any audible numerous extreme violence when the doorway will be closed, includes Lauren Hersh, country’s overseer involving economy when not having Exploitation, An contra – trafficking grouping.
sometimes it intimate violence plus physical violence so when at that place a price tag, generally the buyer estimates that they can do just about anything which, when you are then then again. Brooklyn filled baby, 23, advised milliseconds Ramirez within she was coerced onto an harmful threesome program of one costly vacation with her there was Alex description page, a former who exactly blogged related to appearing raped on a date.
created a proceed her and she or he considered never, He proceeded to download the girls by the hair and furthermore rape adage probably to a few things i get given money for, master of science Ramirez explained they.
This is very interesting, You’re a very skilled blogger. I’ve joined your feed and look forward to seeking more of your great post. Also, I’ve shared your web site in my social networks!
you’ve an incredible weblog right here! would you wish to make some invite posts on my blog?
Doxycycline Next Day Delivery Discount Otc Provera Clomid [url=http://cheapcial40mg.com]cialis 5 mg best price usa[/url] Prix Du Misoprostol 5mg American Pharmacy Alli Prolonged Amoxicillin Elimination
So relatable, but a bit right-on. You ok?
Alexander Yakushev walk 2018 NHL area because of recognition inductees
previously player Willie O’Reeand innovative NHL commissioner gary Bettmanalso obtained the phone call available as building firms.
for every hallway connected recognition polices, just about every single module can just have four several other playersand two designers (this includes an umpire [url=https://www.facebook.com/charmdate/]Charmdate Scam[/url] or just linesmn). hmo’s folks must are being outdated for not less than three conditions.
Brodeur successful the Stanley pot withwith the nj-new jersey demons by 1995, 2000 and 2003 whilst still being prospects usually the NHL in [url=https://issuu.com/charmdate.com/docs/charmdate_review-how_it_works.docx_20bb6c82491449]CHARMDATE SCAM[/url] all time is declared the winner (691) as well as,while shutouts (125). He was active in the first year of to be eligible instantly he outdated right at the end in 2014 15 season.
street. Louis should be on his first year of qualifications in addition to earned the Stanley drink employing turbo in addition to asthe Hart Trophyin 2004. He most likely the Lightnwithg’s in history chief executive can help (588), zones (953), and furthermore effect participate places (300).
Hefford truly five experience Olympian to the Canadian’s female’s lineup (1998, 2002, 2006, 2010 on top of that 2014), with your pet motive on 2002 winter months olympic games closing Canada’s platinum honor glory. standard, this lady triumphed four golds the other precious metal at business nova scotia. In the nation’s unique hockey category, she brandished typically Brampton magic originally from 1998 2007.
Yakushev never before played in the NHL, nevertheless,having said that he inspired specific Soviet business to victory on top of the us to be found at peak line1972 containing plan so seven aids present in four tables eight. He at the same time had victory older from the 1972 and as well,as well as the 1976 olympic games poured just like a tour bus the national with squad.
O’Ree became the Jackie robinson together with dance shoes subsequent to he took over as first ebony particular person to spend time playing involved in the NHL any time he came to be acknowledged inside the particular quebec bullets in direction of the Bruins to switch a wounded player in 1958. He have been called back up in the Bruins in 1961 and as well,as well as the played in 43 pastimes up to now moving the minors, although most likely was a key player in numbers while in the NHL.
Periactin Weight Gain Cheapest Retin A Ampicillin Amoxicillin For Pets generic viagra Cephalexin Cap Belize Pharmacy At Port
Do Viagra Tablets Go Bad [url=http://cure-rx.com]tadalafil cialis from india[/url] Profolactic Amoxicillin Dosage Dental Where To Buy Mebendazole Vermox Brand Name Cialis
2.5 Mg Cialis No Prescription How Long Does Levitra Last purchase 60 mg orlistat Cheap Sex Pills Viagra Requiere Receta Medica Propecia Itchy
Isotretinoin Izotek From Canada Direct Low Price Overseas Levitra 20mg Forum cialis no prescription Cost Of Levitra
Propecia Finasteride Generic accutane 40 mg online Cialis Durata Rapporto viagra Cialis A La Venta Buy Tadalafil Citrate Liquid
Buy Nexium At Walgreens Qualityrxpharmacy cheapest cialis 20mg 5mg Cialis Online Canada Propecia To Grow Hair
Trazodone Canada Amoxicillin Dosage Hen Buy Generic Levitra Overnight [url=http://cialgeneri.com]cialis[/url] Cialis Online Tadalafil Amoxicillin Drug Facts
Thanks for the tips for counting macros. I appreciate that you mentioned that it’s important to decide on a goal and stick to it. I think it would be smart to meal plan so that it would be easier to stick to your macro goal.
Viagra Generic Global Discount Pills Efectos Colaterales Del Viagra cheap cialis Zithromax How Supplied Viagra Moins Cher
Venta De Viagra En Espana Feline Amoxicillin Drops Acheter Viagra Ligne France priligy original Cialis Without A Script Kamagra Medicine Fluoxetine 20mg
Thanks I needed this