#Macro Coach

You can set your OWN macros with these three things⤵️ 💁🏻‍♀️Your current weight 👉 A calculator 🥗 My FREE Setting Macros Guide Comment “NUMBERS16” and I’ll send you the guide that has been used by thousands of women to set their own macros, no matter what their goals are! The guide will walk you step-by-step through calculating your macros for any of these goals: ✨fat loss ✨muscle gain ✨maintenance Set those macros and start tracking today! #macrotracking #freeguide #eatforyourgoals #musclegainfood #fatlossdiet #macrocoach #fitnessover30 #fitnessover40 #fitnessover50 #menopausenutrition #perimenopausenutrition

Comment “macros” below to receive my macro tracking guide that will help you calculate what your calorie and macro requirements should be! Your body isn’t broken just because you need less than 2,000 calories a day to lose fat. In fact, most women, especially near the end of their fat loss focused phase need a little push. Calories are all relative and what’s most important is to assess your own biofeedback and what feels doable both physically and mentally for you!

Macros for dummies 📚 Want to learn more about how macros actually fit into a calorie deficit? Comment GUIDE to get my free weight loss guide! #dietitianapproved #fatloss #calories #macros #highprotein

Start here 👇🏼 1. Invest in a food scale. Make sure it measures in ounces and grams. Then download a macro tracking app. I use @myfitnesspal . 2. Go to tdee.net to set a starting target. tdee.net gives you an estimate for calories and macros based on your goal. 3. If full macros feel like too much, track calories and protein only. You don’t need to hit every number perfectly. Just make sure you’re not eliminating anyone macro. Calories and protein alone will teach you a lot and reduce the overwhelm. This is about learning how your intake looks, not proving you can do everything perfectly on day one. If this is new for you and you’re unsure where to start, drop your questions below. #macrotracking #macrosmadeeasy #fatloss #fatlosstips #myfitnesspal

Why you need all three macros🥩🍠🥑 Protein helps you maintain and build lean muscle and keeps you full, so you’re not grazing all day. Carbs fuel your workouts, your daily movement, and your brain. When carbs are too low, energy crashes, training quality drops, and progress stalls. Fats support hormone health and help with long term satiety, so you feel satisfied instead of hungry 24/7. For sustainable fat loss, balance matters⚖️ A solid starting point for many people looks like: • 40% protein • 35% carbs • 25% fats No macro is the enemy. The goal is using each one intentionally so your body can actually work with you, not against you! • • • #macros #protein #fatloss #weightloss #fitnessjourney

Answering all the questions you submitted to me about macros! Here’s PART ONE! (It took me 45 minutes to answer all your questions so we’re going to break it up into about 5 minute videos!) Here’s the first 3 questions you asked: 1. How to calculate your own macros by hand? 2. What are my personal macros? 2. How do you track macros? Please save this and I’d recommend sending this to a friend you want to track with! Having a partner to do it with is so fun but also keeps you accountable! Cheer each other one and you can even share recipes in an app like @loseitapp when you add them as a friend! BMR: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) -161 Multiply that by your activity level. (Most people will be between 1.2 and 1.55). That will give you your maintenence calories! I love 35% of those calories to go to protein, 35% to go to carbs, and 30% for fat. Then divide your protein and carbs calories by 4 for grams. Divide your fat calories by 9 for grams of fat. And you’ve got your macros!! 👏🏼 What questions do you have?! Plan on me answering MANY more! Turn on post notifications if you don’t want to miss them! #healthymom #weightloss #macros #howtocalculatemacros #macrocalculation #fitness #utahmom #instamom

If you feel overwhelmed BREATHE! 2 options to help break this down further: dm me “macros” for a free do it yourself guide, or head to my bio and purchase the one time macro guide for me to set your macros and give you pointers on where to start in your fitness journey! I know calorie tracking and macro tracking can be very foreign to people, I’ve been there! But it’s such a cool tool to use if you have a SPECIFIC GOAL! I always equate it to trying to go somewhere you’ve never been before without a map. Macros are your MAP, without it you can definitely make it there are some point in time (will take longer) but with the map you know what you need to do, what turns to take, and when you’re gonna get there! Dm me with any questions and hope you’re having a great week so far, HAPPY HUMP DAYYYYY 🐪 #fitnesstips #onlinecoach #fatlossstruggle #fatloss #onlinewomensfitnesscoach #beginnergymtips #beginnerfitnesstips #iifym #howtocalculatemacros

Once a day, once a week, once a month nutrition tips 📅 Tired of tracking macros? Comment “START” to get personalized coaching that simplifies nutrition! #nutrition #bodyrecomp #functionalfitness #fitness #buildmuscle

Allow me 60 seconds to give you your custom macros! NOTE: this is basic math, but macros NEED to be adjusted depending on your activity level, specific goals, etc etc. this video simply gives you a solid starting point if you need one :) Hope this helps! Reach out to me 1:1 for genuine, custom nutrition guidance so you can actually lose that extra body fat! . . . . #femalefitnessmotivation #femalefitnesscoach #fitnessadvice #onlinefitnesscoach #nutrition #nutritiontip #fitnesshacks #gymbeginner #fitnessjourney #caloriedeficitdiet #macrosmatter

Let’s start with this one. When I say I’ve counted macros for eight years, that does not mean that i’ve opened the app and tracked my food every day for eight years! That would be so unnecessary! The whole point in my opinion is to learn from it and use that knowledge to create routines that just naturally land you within your goals! . But after years of some level of weighing, and logging, and calculating… Here are some major takeaways for me. . 1. FATS: yes fats are good for you! They are crucial and important and we are not afraid of them! But hear me out. If you are trying to eat in a caloric deficit for fat loss, knowing how to lower fats is invaluable. They are so much higher in calories per gram than carbs and proteins, which means you get a lot less food for the same calories. Trying to eat in a deficit with high fats will give you a very little food-volume in your day. This works for some people! This is miserable for me. . 2. EATING WINDOW: i’m not into it. I’ve learned that nothing makes me want to go off track faster than somebody telling me when I can and cannot eat. If I feel like I have to stop eating at 7 o’clock at night I will just live in a state of depression all day. 😱I certainly would not have lasted eight years sort of counting macros.😂 I think the whole point of county macros is to figure out what you want to fit into your budget and when. 👍🏼 . 3. DESSERT: I know I repeat this too much so you already know it. But for me, I don’t even see this as an indulgence. I see it as just a happy part of my daily routine that makes “staying on track” just normal life. You don’t dream of a cheat day when you dream of your giant nightly dessert shake. So when you work it into your routine and figure out how to make it a regular thing, the days of White knuckling your diet phase are over. 👊🏼 . If you need help figuring out what to eat, join the meal plan! It makes it so much easier! Everything is calculated, tells you exactly what to eat in a week- you can follow it or cherry pick and swap in ones you like better! Grocery lists made for you.👏🏼 . Comment MEAL PLAN or find the link in my bio.💕 . https://app.lillieeatsandtells.com/sign-up

Need help finding your macros for fat loss? I got you!!

Macronutrients = the fuel your body runs on Each macro has its own unique role: 🥩 Protein builds 🍚 Carbs fuel 🥑 Fats support hormones 🥦 Fiber (technically a carb) aids digestion 👉 Put them together in a meal and you get steady energy, better recovery, and feel satisfied. @legion: code “CCfitness” for quality protein & supplements! #sponsered #LegionPartner #nutrition #macros #macronutrients