excel meal planner calorie and macro goals

#Excel meal planner calorie and macro goals how to#

We prioritize organic and local, and always have natural no-nonsense fresh ingredients in every bite. Every dressing, every condiment, is made in-house by hand by our chefs so we can be 100% sure of every ingredient you’re eating. Yes, we have farmers deliver fresh veggies and our tuna salad is made by hand from wild-caught tuna filets. We don’t always brag about it, but we cook our food from scratch. You can actually lose weight by eating more nutrient-dense whole foods on a macro-based meal plan and your body will thank you for it. Your body is flying blind with that kind of routine. Let’s say you were eating 1,500 sometimes it was healthy, sometimes it was drive-thru or fast casual meals, and sometimes you didn’t eat all day so you could have loaded nachos and beers with the friends.

Your body is a machine and when it can trust and know how it’s being fed… it starts to work with you. The main reason macro-based meal plans work, is not the magic in the macros, but the power of routine. Speaking of consistent… We say this over and over to our clients. Based on breakfast, lunch, dinner and two snacks per day, here is how that would look distributed evenly:ĭon’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. Then, divide that 1/4 number by two to get the target macros for your two snacks.įor example, let’s say (after doing step one) you discover you need approximately 1,800 calories per day made up of 270g carbohydrates, 40g fat, and 90g protein. This would give you even macro targets for breakfast, lunch, dinner and snacks. A basic strategy would be to divide your total daily targets including calories, carbs, fat and protein by four.

Let’s say you like to eat three meals and two snacks per day.

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?.

What is your exercise regimen? (ie: Steady-state cardio, HIIT, Weight-lifting, low activity level.).

Are you hoping to gain muscle, lose weight, have better energy, or create balance?.

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

#Excel meal planner calorie and macro goals how to#

How to Create A Macro-Based Meal Planįirst, you need to establish your own personal goals. Everything from age, sex, weight, activity level, exercise type, specific goals, whether you want to “bulk” or “cut”, your unique food allergies, all go into creating a tailor0-made macro-based meal plan! You’re not like everyone else, so why should your food be. The answer is NO! The reason we have 100% personalized and customizable macro-based meal plans is that nobody is the same. Why do people eat different macros? Isn’t there one healthy way? Once you’re comfortable with tracking comes the fine tuning. See what percentage of your diet is carbohydrates, proteins, and fats, and how many calories you are truly consuming each day. In fact, if you’re new to health and weight-loss, the first step in your process should be to get familiar with macros and begin tracking them. The truth is all of macros have an important place in a human diet in balance. But why is it important to track them and create a consistent meal plan? One gram of either carbohydrates or protein will contribute 4 calories, while one gram of fat provides 9 calories. Iron isn’t adding to your calories, but fat, protein, and carbs are.

Macronutrients make up the calorie count of your food. All food has some of each nutrient, but the percentages vary based on the ingredients. Macro, the opposite, are the large categories of nutrients, mainly the fat, protein, and carbohydrates which are the building blocks of all food. These are found beneath the macronutrients on nutrition labels (highlighted green in picture below). Micro refers to things like vitamins, iron, calcium, potassium and other small vital nutrients found in food. All the foods we eat have macro (big) and micro (small) nutrients. In fact, “Macros” is just the abbreviated version of macronutrients. So, why is perfecting your macro-based meal plan such a big thing and why should you consider using MacroPlate or another macro-based meal plan to reach your goals? Well, the answer is simple… because it works.īut we’ll start off with the basics… What are Macros?Ĭounting macros isn’t some new fad. It seems like everywhere you go, people are talking about macros, meal-prep, or meal plans, or their macro meal-plans. MacroPlate: Your Perfect Macro Based Meal Plan