How on earth do I calculate my macros?!

frankiesats

Wondering if any one can help me...

I've been to see a nutritonalist today. I am quite athletic, exercising 6 days a week, including HIIT and weights. I've completed a number of marathons too in the last 24 months. My general fitness is good.

I am looking to lose body fat. I tend to eat well for 1-3 days and then binge. The nutritionalist has advised I have been under eating so has suggested a SIX DAY CYCLE, and continued use of a heart rate monitor to ensure I am burning enough calories.

Days 1 - 5:
1720 calories
150g protein
100g carbs
80g fat (my body react well to fats and I love oily fish, nuts and avacado!)

Days 6 'REFUEL day'
2250 calories
150g protein
300g carbs
50g fat

Based on my weight/bodyfat/workouts this should put me at a 3500 calorie defect a week and mean I lose 1lb per week.

I am looking for some help with 'go to meal plans'. I have spent the last 2 hours trying to create 2 day 1-5 plans and 2 'refuel' plans to use. Obviously there will be trial and error involved in this. I've failed massively and just can't seem to work it out - maths has never been my strong point!

Can anyone recommend any tools to help me? How do I start counting my macros? Can anyone recommend a few meal options? I'm looking at 3 x meal 2 x snack (1 pre workout).

HELP!

jacksonpt

Are you looking for advice on what your macros should be, or meals that will help you hit certain macros?

Recommended macros will usually involve a range, somewhere between minimum and ideal based on your goals. It's not always as black and white as people, websites, formulas, etc. suggest.

Speaking very generally, people should be aiming for -

fat: .25-.5g per lb of total body weight
carbs: 1-3g per lb of total body weight
protein: .75-1.5g per lb of lean body mass

Where you fall within those ranges should be dictated by things like personal preference, sustainability, and goals.



As for meals, that's a big question. I'd suggest pre-logging foods/meals and seeing how things add up. Then you can tweak as needed. Personally, I eat a lot of ground beef and drink a lot of milk. Tacos and burgers are pretty versatile and can be prepared for a variety of macro needs. Cereal and ice cream are good fillers for me once I've hit my protein target.