Meal Plan For Macro Counting


Everyone is busy, and finding the time to prepare your own meals can be tough! We have created a meal plan for macro counting that we think you’ll love. MACRO COUNTING VERSUS CUTTING CARBS!! Meal plans can be tricky things because everyone has different goals, and everyone’s body reacts differently to different foods. Some people do better counting calories, while others prefer to count macros (protein, carbs and fat).

What is a macro diet, and how does it work?

Proteins, lipids, and carbohydrates are the three main macronutrients that are the emphasis of a macro diet. Despite being well-liked by athletes and bodybuilders, it can be time-consuming and constrained.

A macro diet includes both maintaining within a certain calorie range and tracking macronutrients as its main focus. In order to establish their macros, a person will calculate their daily caloric demands.

To achieve weight loss objectives, increase muscle mass, and maintain blood sugar balance, some people measure their macronutrients. However, a lot of people can find it time-consuming, isolating, and perplexing.

If a person’s diet is overly limited, there could be hazards involved with a macro diet, such as vitamin and mineral deficits.

Learn more about the three macronutrients, how to track macros, and the drawbacks and advantages of doing so by reading on.

What are macros?

person following a macro diet eating a bowl of food

The body gets its energy from macronutrients, often known as macros. Foods are made up of the three macronutrients protein, fat, and carbohydrates. These macronutrients are present in varying levels in various foods.

The quantity of energy per gram that is included in protein, fat, and carbs varies (g). Kilocalories (kcal) shall be referred to as just calories throughout this text.


The synthesis and repair of tissues, cellular communication, enzymatic activity, immunological function, and other bodily processes all require proteins.

Animal products including meat, fish, eggs, beans, tofu, and nuts are examples of foods high in protein.

One gram of protein has about 4 calories.

According to the Dietary Guidelines for Americans (DGA), adults should consume 10–35% of their daily calories from protein. However, the sum might change. It varies according on a person’s age, desired body composition, muscle mass, and other factors.


The body uses fat to store energy. Additionally, it safeguards the nervous system, controls hormones, facilitates nutrient absorption, and regulates body temperature.

Butter, oil, avocados, nuts, fatty seafood, and meat are a few examples of high-fat foods.

One gram of fat has 9 calories. Adults should consume 20–35% of their daily calories from fat, according to the DGA. Despite the fact that fat has historically been demonized by the diet industry, it is necessary for a healthy body.

Certain fats could be preferable to others.

Most people should ingest saturated fat, which is solid at room temperature, in moderation. The American Heart Association (AHA) suggests limiting intake to once daily.

Monounsaturated and polyunsaturated fats, for example, are liquid at room temperature. These fats can be found in nuts, seeds, avocados, and oily fish. These are beneficial fats, and eating enough of them has been linked to a number of health advantages.


Sugar, starch, and fiber make up carbohydrates, or carbs. They serve as the body’s primary energy source.

Carbohydrate-rich foods include things like potatoes, rice, pasta, fruit, beans, and oats.

The DGA advises adults to get 45–65% of their daily calories from carbohydrates, which have 4 calories per 1 g.

Sometimes, people link carbohydrates to processed, less nutrient-dense foods like cookies and white bread. However, a balanced diet must include a variety of nutrient-dense carbohydrates. Numerous of these foods are high in fiber and aid in sustaining satiety.

Carbohydrates are also necessary for supplying the body and brain with energy.

Each person has different needs for carbohydrates. Some people do well on diets low in carbohydrates, while others need a diet high in carbohydrates.

What is a macro diet and counting macros?

Instead of calculating calories, a macro diet entails counting macronutrients.

There isn’t a single, ideal macro diet. No two macronutrient diets will be the same because everyone has distinct macronutrient requirements. A dietician should be consulted for guidance on optimal macro ratios if someone wants to count macros.

How to count macros

People should follow several steps before starting a macro diet.

Determine caloric needs

A person can determine how many calories they require each day in a few different methods.

They can start by using an internet calculator, such the well-known If It Fits Your Macros (IIFYM) BMR calculator. The software can calculate a person’s daily caloric requirements by using data about their physique and lifestyle.

Additionally, individuals can use a formula to determine their own calorie intake. A prominent option is the Mifflin-St. Jeor equation:

  • Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
  • Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

Then, the person multiplies their result by an activity factor, which is a number that represents their daily activity level:

  • Sedentary: x 1.2 (little or no exercise; desk job)
  • Lightly active: x 1.375 (light exercise 1-3 days a week)
  • Moderately active: x 1.55 (moderate exercise 6-7 days a week)
  • Very active: x 1.725 (hard exercise every day or exercise twice a day)
  • Extra active: x 1.9 (hard exercise twice a day or more)

The final number is the person’s total daily energy expenditure (TDEE). This is the total number of calories they burn per day. People who want to either lose or gain weight can slightly increase or decrease their calories, although they should do so gradually.

Determine macronutrient ratio

Once a person has calculated their total daily calories, they can then determine their macronutrient ratio.

The DGA Trusted Sourcerecommends the following ratio:

  • Proteins: 10–35% of total calories
  • Fats: 20–35% of total calories
  • Carbs: 45–65% of total calories

However, this ratio may not fit everyone’s goals. For example, endurance athletes may need more carbs, while a person with metabolic disease may thrive on a lower intake of carbs.

Track macros

A person needs to keep track of their diet after figuring out the macronutrient ratio. Logging meals and keeping track of the macronutrients ingested are also components of tracking macros.

There are various methods for tracking macros.

Utilizing a website or mobile app is often the simplest option for many folks.

Others favor doing the calculations by hand, but it takes longer. This normally entails applying the following formula to determine how many grams of each macronutrient a person will take each day:

(Total daily calories x macronutrient percentage) / calories per gram

So, if a person eating 2,000 calories per day wanted to know how many grams of carbs they should consume, and they aimed to get 50% of their daily intake from carbs, they would calculate:

(2,000 x 0.50) / 4 = 250g carbohydrate

Benefits of a macro diet

Some reasons why people choose to count macros include:

  • meeting weight loss goalsTrusted Source
  • building lean muscle massTrusted Source
  • gaining athletic performance benefitsTrusted Source
  • managing blood sugar levels
  • reaching and sustaining an overall healthier physical stateTrusted Source

Considerations and risks

Before starting a macro diet, a person should consider the following.

Takes time

Tracking macros takes time. Unlike tracking calories, following a macro diet requires a person to pay close attention to the macronutrient ratio of everything they eat.

Lack of nutrient diversity

Lack of nutrient diversity could result from a macro diet. The diet’s emphasis on protein, carbohydrates, and fat can make it simple to neglect important micronutrients.

A person on the macro diet doesn’t have to eat well-balanced meals. The sole requirements are that the food adhere to the permitted ranges for each macronutrient. Poor dietary decisions over time may result in a number of health issues.

Socially restrictive

Some people may find a macro diet socially restrictive. For example, a person may be less likely to go to dinner with friends because it is difficult to count the macros of food prepared by someone else.

Potential for disordered eating

Disordered eating is arguably the biggest concern connected to macro tracking.

Most survey participants who had been diagnosed with an eating problem in 2017 claimed that the My Fitness Pal tracking app had contributed to their disorder.

Another study from 2017 revealed a link between eating disorder beliefs and behaviors and regular health tracking, including calorie counting. This shows that people without a history of eating disorders may also be at risk for developing disordered eating behaviors if they place a strong emphasis on monitoring their health.

Anyone thinking about a macro diet should seek advice from a physician or nutritionist.


Major biological processes depend on the macronutrients proteins, lipids, and carbohydrates. Some people may be able to achieve their fitness and health objectives by monitoring their macronutrient consumption.

Others, however, find macro counting to be both time-consuming and limiting. While counting macros has advantages, there are risks as well. Before beginning a macro diet, it is important to consult a healthcare professional or a nutritionist.

MacroPlate: Your Perfect Macro Based Meal Plan

MacroPlate: Your Perfect Macro Based Meal Plan

People appear to be discussing macros, meal preparation, meal plans, or their own macro meal plans everywhere you go. So why is it so important to perfect your macro-based meal plan, and why should you choose MacroPlate or another macro-based meal plan to achieve your goals? The answer is straightforward, though, since it works.

But let’s start with the fundamentals.

What are Macros?

Macro counting is not a recent trend. Actually, “Macros” is only a shorthand for macronutrients. There are macro (large) and micro (small) nutrients in every item we eat. Micro is a term used to describe tiny, essential components contained in food such vitamins, iron, calcium, and potassium. These are listed on nutrition labels below the macronutrients (highlighted green in picture below). On the other hand, macro refers to broad groups of nutrients, primarily the fat, protein, and carbs that serve as the foundation of all food. Each vitamin is present in varying amounts in all foods, although the percentages depend on the ingredients. (Below, highlighted in blue).

Macro and Micro Nutrients, Macro Based Meal Plan

Macronutrients make up the calorie count of your food. Iron isn’t adding to your calories, but fat, protein, and carbs are. One gram of either carbohydrates or protein will contribute 4 calories, while one gram of fat provides 9 calories.

So those are your macros. But why is it important to track them and create a consistent meal plan?

In actuality, a human diet should include a variety of macronutrients in a balanced manner. In fact, learning about macros and starting to track them should be the first step in your journey if you’re new to health and weight loss. Examine the proportions of carbs, proteins, and fats in your diet to determine how many calories you are actually taking in each day.

The fine adjustment happens when you become comfortable with tracking.

Why do people eat different macros? Isn’t there one healthy way?

NO is the answer! Everyone is unique, which is why we offer completely tailored and editable macro-based meal plans. A customized macro-based meal plan is prepared taking into account your age, sex, weight, activity level, type of exercise, specific goals, whether you want to “bulk” or “trim,” and your particular food allergies. Since you are unique from everyone else, why should your food be too?

How to Create A Macro-Based Meal Plan

First, you need to establish your own personal goals. Do not follow your favorite Influencer’s macros… You need to create a macro-based plan that is sustainable!

First Step: Things to Think About

  1. Are you hoping to gain muscle, lose weight, have better energy, or create balance?
  2. What is your exercise regimen? (ie: Steady-state cardio, HIIT, Weight-lifting, low activity level.)
  3. What foods does your body respond to best? (ie: do you feel energized after eating potatoes, or sluggish? Do you have allergies to nuts or grains?

Second Step: Refine Your Eating Style

Consider that you enjoy eating three meals and two snacks each day. A simple technique would be to divide your daily calorie, carb, fat, and protein goals by 4. You would then have macro-targets for your meals, including snacks, breakfast, lunch, and dinner. Next, multiply that percentage by two to determine the desired macros for your two snacks.

As an illustration, suppose that after completing step one you learn that you require about 1,800 calories per day, consisting of 270g of carbohydrates, 40g of fat, and 90g of protein. Here is how that would appear if it were distributed evenly based on breakfast, lunch, supper, and two snacks each day:

Three meals, each with:

  • 450 calories
  • 67g carbohydrates
  • 10g fat
  • 22g protein

Two snacks, each with:

  • 225 calories
  • 33g carbohydrates
  • 5g fat
  • 11g protein

Don’t stress about perfection! It’s unlikely that the numbers will be hit exactly at every meal, but this at least gives you targets to aim for and will help keep you 80% consistent.

Step Three: Keep it up

Speaking of being reliable We keep repeating this to our customers. The key is consistency. Meal plans based on macros primarily succeed because of the strength of habit rather than the magic of macros. Your body is a machine, and it begins to cooperate with you when it can trust you and understand how it is being fed.

Say you consumed 1,500 calories daily. Sometimes it was a healthy meal, other times it was a fast food or drive-through meal, and other times you skipped meals entirely to have loaded nachos and beers with your buddies. With that kind of routine, your body is flying blind. By consuming more nutrient-dense whole foods while following a macro-based meal plan, you can truly lose weight, and your body will appreciate it.

So, why pick MacroPlate?

Because it’s personal with us. To assist you achieve your objectives, we are here.

Other “macro-based meal plans” are prepared in factories and then left to freeze for weeks before being delivered to your door (yes, we’ve tried them). (Did you know that after only 72 hours in the freezer, plant-based foods lose 70% of their nutrients?) Why bother at that point, I mean?

They can’t afford to be accommodating because they are created in large batches far away. Having a shellfish allergy? Nuts? What if you simply detest cilantro or are unable to consume sugar? They won’t be able to make such adjustments just for you. though we do.

We cook for YOU

When we say 100% personalized, we mean it. From calories to macros to ingredients. We’re here to make YOUR food for YOU. We cook heathy and delicious meals that consistent in calories, macros, and nutrition, to maintain your balance, but exciting and varied enough to maintain your love of great food.

Delivered Daily

MacroPlate cooks your food fresh every day and delivers your meals every night, in contrast to those other meal delivery services. To ensure that your food never travels far or loses any of its flavor or integrity, we keep it local and in small batches. Additionally, since we deliver every day, you don’t need to prepare 20 meals in advance. Believ me, it all adds up.

We cook food with Integrity

We make all of our meals from scratch, albeit we don’t always boast about it. Yes, we have farmers provide fresh vegetables, and we hand-make our tuna salad with tuna that has been caught in the wild. Our chefs make each dressing and condiment by hand in-house, ensuring that every ingredient you consume is authentic. We place a premium on local and organic products, and each bite always contains simple, unadulterated, fresh ingredients.

We have over 200 recipes!

Imagine having completely different breakfasts, lunches, and dinners every day of the month while still maintaining the constancy that your mind and stomach require to maintain wellness.

You essentially get the best of both worlds with MacroPlate. The benefits of an active meal-prep routine include the delightful guilty-pleasure convenience of eating out every day (not to mention the 4-6 hours of free time you get back on the weekends) and the healthful, perfectly portioned, cost-effective, and sanity-saving advantages of a nutritious diet.

You’re covered from dawn to night with our add-ons like cold-brew from Stumptown, cold-pressed juices from Pressed Juicery, and our homemade protein-packed baked goodies.

How to Build Awesome Meal Plans That Fit Your Client’s Macros

A personalized meal plan that demonstrates to customers how easy and enjoyable it can be to meet their goals will be a game-changer for keeping them compliant, on schedule to accomplish their objectives, and coming back to you for more.

Without a doubt, macro-based diets are becoming more popular. Whether you think counting calories and macros is beneficial or not, an increasing number of clients are showing an interest in keeping track of the figures related to their diet.

Your customers can learn more about how food affects their bodies and what a balanced diet looks like by learning about energy, carbohydrate, protein, fat, and fiber intake. Appetite, hormones, energy levels, and nutrient intake can all be improved by eating a balanced diet of macronutrients.

Given all of this, providing your clients a list of targets and telling them to figure out how to reach them is not the best course of action.

A personalized meal plan that demonstrates to customers how easy and enjoyable it can be to meet their goals will be a game-changer for keeping them compliant, on schedule to accomplish their objectives, and coming back to you for more.

We’ll show you how to make customized meal plans today using specific calorie and macronutrient goals. Your meal plans and your clients will advance if you follow these measures!

Step 1: Determine Your Client’s Macro Targets

Identifying the targets for certain calories and macronutrients is the first and most crucial step in developing a meal plan.

To figure out your calorie and macro demands, you can utilize a variety of calculations. There are various approaches to how macronutrients should be distributed. There is no one method that works for everyone in this situation, thus to get the accurate figures, you must consider your client’s:

  • Height and weight
  • Body fat percentage
  • Life stage
  • Health status
  • Nutrition and fitness goals

You can start by calculating your client’s daily Total Energy Expenditure (TEE) for an accurate calorie target. Then use this calorie target to calculate the macronutrient ratios that will help them reach their desired goal.

A typical macronutrient recommendation is:

  • Carbohydrate: 45 – 65% of total calories
  • Fat: 20 – 35% of total calories
  • Protein: 10 – 35% of total calories

Macronutrient targets change depending on your client’s nutrition needs and goals. For example, **carbohydrate** targets should increase with physical activity:

  • Moderate exercise (1 hour/day) requires 5-7 g/kg/day of carbohydrates.
  • Moderate to high-intensity exercise (1-3 hours/day) mandates 6-10 g/kg/day of carbohydrates.
  • Ultra-endurance athletes with extreme levels of commitment to daily activity (4-5 hours of moderate to high-intensity exercise every day) may need up to 8-12 g/kg/day of carbohydrates.

Pre-competition and competition recommendations also vary according to the duration of exercise.

The general protein recommendation is 0.8-1.0 g/kg of body weight for a healthy adult. However, some additional considerations are:

  • 1.4-1.8 g/kg for athletes (endurance, strength training).
  • 1.0-1.5 g/kg for elderly adults and clients with cancer or ALS.
  • 1.5 g/kg for inflammatory bowel disease.
  • 1.0-1.2 g/kg for liver cirrhosis.
  • 1.1 g/kg in pregnancy (+50 g/day for multiples).
  • 1.2-1.5 g/kg for clients that are moderately hypermetabolic (infection, head injury, temperature >38°C, COPD).
  • 1.5-2.0 g/kg for hypermetabolic clients.

The recommended distribution for fats is:

  • 15-20% monounsaturated fat.
  • 5-10% polyunsaturated fat.
  • Less than 10% saturated fat.
  • 0% trans fat.
  • Less than 300 mg per day of cholesterol.

Step 2: Create an Eating Schedule

Once you’ve established your client’s nutrient targets, the following step is to learn about their lifestyle, abilities, existing dietary preferences, and eating habits in order to develop a realistic eating schedule that will support their success.

You can decide how your client’s aims will fit into their eating schedule once you have a better understanding of their lifestyle. For instance, you might advise your client to consume three meals and two snacks each day, dividing the calories and macronutrients among them.

Step 3: Build A Balanced Meal Plan

When creating a balanced meal plan based on your client’s macros, you have three options: automate the process, start from scratch, or use a pre-made Program.

Option 1: Use That Clean Life’s Automator

With only a few clicks, Automator enables you to create personalized smart plans based on calories, macros, and diet type. To automatically create a plan that suits your client’s macros, click the Create Plan button after specifying any Rules, such as calories (1200–5000), macros (fat, carbohydrates, and protein), tags, and exclude foods. Easy as pie!

Option 2: Plan From Scratch

If you prefer to hand-select recipes for your client, you can easily search for meals within That Clean Life based on calories and macros using our Nutrition Filters.

You may very easily change the ingredients in a meal to suit your client’s demands if you find one they would adore but it doesn’t quite match their macros. The nutrition facts will instantly update as you make changes to a recipe using That Clean Life. Changing the amounts of various ingredients used makes it simple to add more protein, lessen fat, or eliminate additional sugars.

As you add meals to your Planner, That Clean Life will automatically give you the daily nutrition totals. This analysis includes both calorie and macronutrient totals as well as micronutrients so you can be sure all your client’s needs are being met.

If you prefer to view total macronutrients as a percentage, you can do that by clicking on the pie icon from your Planner.

Option 3: Use A Pre-Made Program

The 40-30-30 Weight Loss Diet, the High Calorie, High Protein Program, and the Ketogenic Diet are a few of That Clean Life’s pre-made programs that are ready to use with the ideal ratio of carbohydrates, protein, and fat.

To achieve your calorie, macro, and micronutrient goals, you can alter the programs we currently offer. You can change, add, or remove recipes. Additionally, you can change, add, or delete items from recipes.

The effectiveness of your client’s meal plan also depends on include a shopping list.

Based on the recipes added to the plan, That Clean Life will automatically prepare an itemized grocery list.

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