#Tracking Macros

“Brother, it’s science.” Cmon dude just track it. #gymreels #macros #calai #trackingmacros #ig

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

I remember feeling so confused and overwhelmed when I began tracking my macros that I didn’t even know how to weigh my food. And I get this question all the time. Plus I’ve promised several of you in my dm’s I would make this video so here it goes!⁣ ⁣ 1. Make sure you have a food scale, a food tracking app (I use chronometer) and patience!⁣ ⁣ 2. Set your plate on the scale and zero out the scale (the scale will always have a zero or “tare” button)⁣ ⁣ 3. Add your first ingredient, see how much it weighs, search for it in your app, input how much it weighs and click add ⁣ ⁣ 4. Zero out the scale before adding your next ingredient ⁣ ⁣ 5. Repeat this step for all ingredients - try to be as exact as possible with the brand and if the food is cooked or not ⁣ ⁣ It’s extremely tedious but the more you do it, the faster it becomes. You should also be able to save meals you eat frequently, favorite ingredients you use a lot, log recipes and most apps will remember what you’ve imputed before and become predictive which speeds up the process!⁣ ⁣ I don’t see tracking as a way of life but as an amazingly educational tool that teaches portions and can really help you reach your goals faster!⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #trackingmacros #macrotracking #trackingfood #womenover30 #fitover30 #fitat40 #bodyrecomp #bodyrecompisition #fatloss #balancinghormes #highproteindiet #highfiberdiet

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

✨ 10 Genius Ways I Use ChatGPT to Make Macros Easier ✨ 📌 Save & share this! 1️⃣ Figure out restaurant meals on the fly ➡️ I’ll copy a menu description into ChatGPT and ask for a quick estimate of the macros, instead of guessing or stressing. Perfect for date nights, girls’ brunch, or grabbing something after the kids’ practices. 2️⃣ Hit your target macros when you’re tight on calories ➡️ I literally type in: “I’m going to Chipotle and have 450 calories and 30g of protein left — what should I order?” It’s like having a coach in my pocket for random on-the-go meals. 3️⃣ Build a grocery list that actually hits your goals ➡️ “Give me a high-protein grocery list for 130g protein a day under 1600 calories.” Saves me from wandering the aisles buying random “healthy” stuff that doesn’t fit my macros. 4️⃣ Plan meals with what’s already in your fridge ➡️ “I have ground turkey, oats, and eggs — build me a full day with 120g protein.” Works with what I actually have, no waste, no fancy ingredients. 5️⃣ Make your favorite foods macro-friendly ➡️ “Make chicken Alfredo with at least 30g of protein and under 500 calories.” Helps lighten up comfort food without feeling deprived. 6️⃣ Get easy batch prep ideas ➡️ “Give me 3 high-protein recipes I can meal prep with 5 ingredients or less.” Because I do not have time for complicated Pinterest recipes on a busy week. 7️⃣ Survive travel days without blowing your macros ➡️ “I’m on a road trip — suggest gas station or fast food options with at least 25g of protein per stop.” Total lifesaver for hotel stays or tournaments. 8️⃣ Create a high-protein version of your kids’ dinners ➡️ “How can I tweak spaghetti night to hit 40g of protein for me but still keep it kid-friendly?” Feed everyone, stick to your goals. 9️⃣ Build a “what I eat in a day” from scratch ➡️ “Create a 1700-calorie day with 140g protein, easy to prep, no fish.” When I need fresh ideas that still match my targets. 🔟 Actually understand your macro breakdown ➡️ “What does 1600 calories at 40/30/30 look like in grams of carbs, protein, and fat?” Because trying to do that math in my head? Nope. #chatgpt #countingmacros #macros #iifym #fitover40 #weightlosstips

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

Tracking macros doesn’t have to feel overwhelming! Here are 5 beginner-friendly tips that make the process so much smoother 👇 1️⃣ Get a food scale + play around with MFP Download MyFitnessPal and track what you already eat. Get familiar with this process and dive into hitting macros later. 2️⃣ Increase your protein portion size Most people underestimate how much protein they really need. Bumping up your protein portions, even just a little, will keep you fuller, support muscle growth, and make hitting your goals so much easier. 3️⃣ Simplify your meals You don’t need to make complicated, 15+ ingredient recipes every day. Stick to simple combos like protein + carb + veggie + healthy fat. This saves time and makes logging a breeze. 4️⃣ Have go-to snacks + meals Think of a few “default” options you can always count on. Maybe it’s Greek yogurt with fruit, or ground beef, veggies and sourdough. Having these in your back pocket removes decision fatigue. 5️⃣ Pre-log your day Take 5 minutes in the morning (or the night before) to log your meals. This helps you plan ahead, see where your macros land, and make little adjustments before the day gets away from you. The more you practice these, the less stressful tracking feels and the faster you’ll see results. 🔥 Got more tips? Tell me below! ⬇️ #TrackYourMacros #NutritionCoach #HealthyEatingTips #MacrosMadeEasy #FitnessMotivationDaily #FatLossTips #HealthyLivingJourney #FitnessForMoms #ProteinFirst #FoodLogging #WeightLossSupport #BuildHealthyHabits #StrongLifestyle #FitnessEducation #FitMomsClub

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!

The secret is tracking your macros correctly. Here’s the simplest way to understand about macros tracking. 1. Know your TDEE (Total Daily Energy Expenditure) This is how many calories your body burns in a day. Example: 2,300 calories/day. TDEE (maintenance calories)- Find BMR (Basal Metabolic Rate): Men → 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5 Women → 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161 Eg: 70kg, 175cm, 25y male → BMR ≈ 1,650. Multiply BMR × Activity Factor: Sedentary (little/no exercise) → ×1.2 Lightly active (1–3 days/week) → ×1.375 Moderately active (3–5 days/week) → ×1.55 Very active (6–7 days/week) → ×1.725 Super active (twice/day training/manual labor) → ×1.9 Example: 1,650 × 1.55 (moderate) ≈ 2,550 calories/day = TDEE. 2. Set your goal • To maintain: eat around 2,300. • To lose weight: eat less than that (deficit). • To gain: eat more (surplus). 3. Pick a deficit A safe cut is 300–500 calories below maintenance. Example: 2,300 (TDEE) – 500 = 1,800 calories/day. 4. Track consistently Use an app or food scale to keep portions in check. 5. Remember It’s not starving but it’s creating a small gap so your body uses stored energy. . . . [ body recomposition, calorie deficit, nutrition, fat loss, strength training] #fitxgeet

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

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

You’re tracking your food every day, but your body fat isn’t dropping. The truth? You’re not eating “perfect”. Your tracking isn’t. And that’s not your fault. Most people were never taught how to log accurately. Here’s what typically throws things off: 1️⃣ Under logging portion sizes A tablespoon you eyeballed isn’t a tablespoon. 2️⃣ Picking the wrong MFP entries User generated foods can be off by hundreds of calories. 3️⃣ Forgetting the “extras” Cooking oil, condiments, bites while cooking, YES they count. 4️⃣ Inconsistent weighing methods Sometimes grams, sometimes cups, sometimes guesses = inconsistent results. 5️⃣ Logging after you eat We tend to “round down” when we’re tracking from memory. Fat loss doesn’t stall because you’re lazy, it stalls because the data you’re basing your decisions on is incomplete. If you want to know exactly how to track in a way that actually reflects what you’re eating, comment “GUIDE” and I’ll send you my MyFitnessPal guide for free✨ #nutritiontips #trackingfood #fatlosstips #fatlosscoach