How do I hit my macros?

millerchad1013
millerchad1013 Posts: 5 Member
edited February 12 in Health and Weight Loss
The Harris Benedict Equation set me at 3,108 calories with moderate activity.
My current plan is to start "cutting" and decrease my calories by 15%,
To give me a total of 2,642 calories/day.

I am using the "If It Fits Your Macros" (IIFYM) plan, setting my zones at the typical
40%P, 40%C, & 20%F.
I am new to (IIFYM), and I have no idea what I'm doing.
I'm not great with numbers, and I have a horrible memory. I know (IIFYM) is
Supposed to be convenient; but, I'm worried I won't have time to write/type everything down and
Calculate it out.

Are there apps, websites, etc where I can type in my caloric needs, set my zones
(40, 40, 20) and get a list of foods already calculated out, equalling to your daily calories?

I'm not sure if I'm asking the right thing, or if I am being understood of what I'm wanting.
I'm assuming there isn't something that helpful and convenient like that.
It seems like that's where you will have to fork out $$$ and have a professional set up your diet.

Replies

  • wheird
    wheird Posts: 7,963 Member
    Well, I'm not familiar with any apps or websites that do what you're looking for, but I can tell you how I achieve my macros.

    Protein is easily the most difficult. I try to make sure that each meal and snack I have has a great amount of protein in it and I supplement it with protein shakes. Boiled eggs, salads with double the grilled chicken, beef jerky, etc.

    Fat is another difficult one, because I tend to focus on protein and calories first. But the boiled eggs help out quite a bit with the fat macro and I make it up throughout the rest of the day with oils, milk, dark chocolate, or ice cream.

    Carbs generally fall where they are.
  • vjohn04
    vjohn04 Posts: 2,276 Member
    The Harris Benedict Equation set me at 3,108 calories with moderate activity.
    My current plan is to start "cutting" and decrease my calories by 15%,
    To give me a total of 2,642 calories/day.

    I am using the "If It Fits Your Macros" (IIFYM) plan, setting my zones at the typical
    40%P, 40%C, & 20%F.
    I am new to (IIFYM), and I have no idea what I'm doing.
    I'm not great with numbers, and I have a horrible memory. I know (IIFYM) is
    Supposed to be convenient; but, I'm worried I won't have time to write/type everything down and
    Calculate it out.

    Are there apps, websites, etc where I can type in my caloric needs, set my zones
    (40, 40, 20) and get a list of foods already calculated out, equalling to your daily calories?

    I'm not sure if I'm asking the right thing, or if I am being understood of what I'm wanting.
    I'm assuming there isn't something that helpful and convenient like that.
    It seems like that's where you will have to fork out $$$ and have a professional set up your diet.

    I think scoobysworkshop has a meal planner on the TDEE calculator page. Maybe try that....
  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    Eatthismuch.com has a free trial so you can see if you like it for a month before you pay. Personally, I cancelled my membership before the month was up because it didn't give me enough variety, but it does what you're asking.

    I just pre-log my day. In the morning I say alright, I want pasta with meat sauce for dinner, and a salad on the side. Then a roast beef sandwich with an apple and carrots, then a bowl of muesli with berries, some yogurt, and a fudge bar. Put all that in. Okay, I'm too high on carbs and too low on protein, so I'll reduce the amount of cereal and milk, change the yogurt to a lower sugar one, and increase the meat in my sauce. Bingo!
  • cmeiron
    cmeiron Posts: 1,599 Member

    Are there apps, websites, etc where I can type in my caloric needs, set my zones
    (40, 40, 20) and get a list of foods already calculated out, equalling to your daily calories?

    Not that I know of. This is the part where you do some planning and learning. Once you have your goals entered in you diary, start adding food that you plan to eat for the day. Start paying attention to the macros in your food choices, and see which ones help you reach your macro targets. Protein too low? Drop something carb-ey and add in some meat or dairy. Fats shy? Cheese is awesome. Nuts too. Protein and fat goals achieved, you've had some fruit and veg and you have calories left over? Yay! Ice cream! :D

    Think of it like a game of Tetris. You have to move the pieces around until everything fits just right.

    At first, there's going to be a steep learning curve: it won't be intuitive. Give it time, keep learning. Pre-log your food a day ahead of time so you can get the pieces in place. Soon it'll become second nature and you'll be able to plan/predict your needs in a day much faster and will have a set of "go-to" foods you can rely on to help top up macros that are too low.
  • millerchad1013
    millerchad1013 Posts: 5 Member
    Ok thank you. I have seen his videos on YouTube. I will look into your suggestion.
  • millerchad1013
    millerchad1013 Posts: 5 Member
    Protein is going to be very hard for me to hit. With my zones set at 40, 40, 20, I need to consume 264g of protein.
    I will have to eat a lot of protein at every meal.

    That number is for cutting. It seems high.
  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    Protein is going to be very hard for me to hit. With my zones set at 40, 40, 20, I need to consume 264g of protein.
    I will have to eat a lot of protein at every meal.

    That number is for cutting. It seems high.

    You really, really don't need that much protein. 40/40/20 may work at a lower weight/intake, but at yours it's a bit much. 200g is more than enough for anyone.
  • cmeiron
    cmeiron Posts: 1,599 Member
    Protein is going to be very hard for me to hit. With my zones set at 40, 40, 20, I need to consume 264g of protein.
    I will have to eat a lot of protein at every meal.

    That number is for cutting. It seems high.

    It's probably WAY too high. This is why I don't recommend %-based macro plans - it's better to set your macros based on body weight. Good general rules: aim for at least 1 g of protein /lb lean body mass (you'll need an estimate of your body fat% for this- there are tools online to help with this). When you're cutting, and if you're already pretty lean, then somewhere around 1.1-1.5g/lb lbm is ideal. Fat: at least 0.35g/lb total body weight. Consider these both minimums. Fill the rest with carbs. Adjust as needed according to your satiety (are you full? No? Eat more protein and/or fats) and your gym performance (are you weak/shaky/bonking? Yes? Eat more carbs.)
  • millerchad1013
    millerchad1013 Posts: 5 Member
    Who can give me a list of CLEAN foods that are easily tracked, taste great, and easily prepared?

    I guess what I'm asking is a list of the best foods for dropping weight and will meet your numbers.
  • cmeiron
    cmeiron Posts: 1,599 Member
    Is there a reason you want "clean" foods? That kinda flies in the face of IIFYM.

    IIFYM means "eat whatever you like as long as you hit your calorie target and macros" . Of course, you want to aim to get a lot of whole foods like fruits, veg, meat, grain products, etc., but there's no reason why you can't enjoy everything else. It's much easier to adhere to a weight loss plan when it doesn't involve unnecessary restriction or elimination of foods/food groups. Example: today I hit my macros, went only a little over calories (I'm bulking anyways so no biggie), ate a variety of meat, veggies, fruits and dairy and then finished my day with a couple of beers and a couple of cookies. Win.
  • Iron_Feline
    Iron_Feline Posts: 10,750 Member
    Any food under your calorie allowance will drop weight. Clean is not magic.
  • GymTennis
    GymTennis Posts: 133 Member
    Most of the apps you're looking for will give you a sample daily meal plan based on your caloric goals and your desired macros (protein/carbs/fats) .. If you want a total peace of mind and variety of foods set for the whole week though, I guess you'll have to pay for it..
    If anyone knows about any free app that allows this, I'm all for it.. That's very convenient to say the least
  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    Who can give me a list of CLEAN foods that are easily tracked, taste great, and easily prepared?

    I guess what I'm asking is a list of the best foods for dropping weight and will meet your numbers.

    My go to meals are pasta with meat sauce and some veggie side, some protein with some grain side and some veggie side, salad with a variety of additions and dressings, sandwiches with a variety of additions and condiments, cereal/oatmeal with fruit, fruit salad, nuts, and ice cream/chocolate err day.

    So, pretty much just eat food. Less of it than you need to maintain your weight. This will result in weight loss.
  • millerchad1013
    millerchad1013 Posts: 5 Member
    Most of the apps you're looking for will give you a sample daily meal plan based on your caloric goals and your desired macros (protein/carbs/fats) .. If you want a total peace of mind and variety of foods set for the whole week though, I guess you'll have to pay for it..
    If anyone knows about any free app that allows this, I'm all for it.. That's very convenient to say the least

    Which app/s will give you sample daily meal plans for your daily caloric needs?
    Does MyFitnessPal do it? If so, I haven't figured out how to do that.
This discussion has been closed.

Categories