How to Calculate Your Macros to Lose Weight Quickly & Effortlessly
DISCLOSURE: THIS POST MAY CONTAIN AFFILIATE LINKS, MEANING I GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, AT NO COST TO YOU. PLEASE READ MY TERMS OF USE POLICY FOR MORE INFO.
Counting macros and calories can seem like a lot of work, and knowing where to start and how many grams of protein, fat, and carbs you should be eating each day can be the most daunting part of all.
In this blog post, I’m showing you:
how to figure out your unique macros using step-by-step instructions
how to calculate your protein, fat and carbohydrate goals to meet your unique goals, whether that is to maintain, lose, or gain weight
In this example, I’m going to show you how to determine the number of calories you need to eat each day to lose weight. I’ll point out where you can personalize for your goals as we go through the steps.
Let’s get started!
Don’t forget to pin it!
How I Lost 20 Pounds with Healthy Eating and Following a Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
How to Calculate Your Macros and Daily Calorie Goals
Step 1: Go to the macro calculator by clicking here or going to:
http://www.jameslaytonfitnessinnercircle.com/iifym-calculator/index.html
Note: this is the website I personally like to use. There are other calorie and macro calculators available, which you can find by doing a simple Google search of “calorie and macro calculator.”
Step 2: Fill in the information in the first section. BE HONEST with the information. "Stretching the truth" will only sabotage your health goals. If you are currently a couch potato, check off that you are a couch potato! Also, if you don't know your current body fat %, that's okay - just leave it blank.
Step 3: Click the red button "Calculate your TDEE"
Your BMR is your Basal Metabolic Rate. This is the absolute fewest calories your body needs each day to perform all it's necessary tasks (i.e. brain function, heart function, digestion, etc.)
Your TDEE is your Total Daily Energy Expenditure. These additional calories allow you to perform the exercises and additional activities you do in a day. This number is the number you want to focus on when maintaining weight.
Step 4: Scroll down to the next section. You can play around with this section to see how the numbers change, but in this post, we are going to use the suggested 15% weight loss button. This is what I did and still lost 20 lbs in 3 months!
Step 5: Scroll down to the next section and click "Low Carb" under "Common Plans."
Step 6: Adjust the Fat, Carbs & Protein percentages to read: Fat 50%, Carbs 25%, Proteins 25%. Then click "Calculate." Your results will show up below.
That’s it! You now know how to calculate how many calories you should be eating every day to lose, maintain, or gain weight. You can come back to this page at any time to adjust your results based on what your goals are at the time as well.
Check out my blog post How to Count Calories and Macros Using MyFitness Pal to learn how to count calories each day.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By understanding what my body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
Related Posts:
Find Recipes by Diet
Connect with me on Instagram
