First, start with an online calorie calculator. (You’re not going to count calories, but this will help you figure out your macros). The calculator you use should ask for factors like your age, gender, activity level, and goal weight (or your current weight, if you’re trying to maintain it). It will estimate how many calories you need in a day to hit your target. “It’s not set in stone, but it’s a starting point,” says Salter.
To lose weight, lower your usual daily calorie intake by 100 to 250 calories, suggests Irick. That may not sound like a lot, but this way you can adjust to macro counting, give it time to work, and see a downward trend in your weight. “I am pretty conservative because for me as a coach, the goal is to keep you eating as much as possible while still seeing progress,” she says. Plus, if you reduce it too much, it’s hard to go any lower and adjust as needed when your weight loss hits a plateau.
Next, Salter suggests aiming for a number of grams of protein per day that’s equal to your weight in pounds. So a 140-pound woman should set her protein goal at 140 grams per day. You’ll notice that’s far more than the RDA of 0.36 grams per pound of body weight. In the latter scenario, a 140-pound woman would need about 50 grams of protein daily. Given protein’s important role in weight loss, you’ll want to consume more of it.
Then, fat and carb numbers will totally depend on your goals and taste preferences. Let’s say your calorie goal is 2000 calories per day. One gram of protein supplies four calories. If you’re eating 140 grams of protein, you’re getting 560 calories from protein. You have 1440 calories remaining to split between fat and carbs.
One gram of carbohydrate also supplies four calories, and one gram of fat contains nine calories. From there, you do the math (aka, count your macros). “You plug in and adjust the number of grams of fat and carbs that meets your taste and energy preference,” says Salter. For example, a healthy plate can be broken up as a four-ounce serving of protein, one to two cups of vegetables, one-half to one cup whole grains, and one to two tablespoons of fat via butter, salt, or salad dressing, adds Irick.
Counting macros is a trial and error process, and it can take time before you arrive at a macros combo that works best for you. You’ll know you’ve found it when you feel good, have energy, can tackle your workout, and you start to move toward your weight loss goals at the healthy rate of 1-2 pounds per week on average.
Healthy, macros-friendly foods to focus on
The IIFYM plan is a flexible style of dieting, but you still need to opt for nutritious choices to make it work for you. “You may be focused on macronutrients, but micronutrients like vitamins and minerals matter, too,” says Irick. When designing your ideal plate, you want to gravitate toward fresh, whole foods to get a wide range of nutrients you need. Here’s how the experts suggest breaking it down:
Protein. Ideally, fish, seafood, and eggs, plus lean chicken, pork, beef, and lamb in moderate amounts. Make sure you evenly distribute your protein intake throughout your daily meals and snacks, both for satiety benefits and to maximize muscle synthesis.
Fat. Eat most of your fat from unsaturated sources rather than saturated or trans fat foods. Avocado, nuts, nut butter, olive oil, and seeds are all smart options.
Carbs. Go for complex-carb, high-fiber picks, which many people fall short on yet goes a long way in keeping you full, says Irick. That means whole grains like farro, oats, and brown rice, as well as fruits and veggies. Steer clear of processed carbs and simple-carb treats like donuts and cookies. They’re allowed with the IIFYM approach, but if you load up on junky carbs that cause your energy level and appetite to fluctuate wildly, you’ll find it difficult to stick to the program.
Water. H20 is so important, Salter calls this the fourth macronutrient. Rather than aiming for a certain number of ounces, pay attention to your urine. You want your pee to look like light lemonade. If it’s darker, drink a glass of water. If it’s completely clear, you may be overhydrated.
How to enjoy treats and still lose weight
These are the not-exactly-nutritious foods that you generally eat for enjoyment, like ice cream, candy, fried foods, and fast food. (Other diets might call these “cheats,” but since no food is off limits in the macros diet, eating them doesn’t mean you’re cheating on anything.) The frequency you add them into your diet all depends on your goals.
If you’re in the first 10 to 14 weeks of trying to lose weight, you want to really limit these foods, particularly because you may find it hard to stop eating them once you start, says Salter. If you’re in a weight maintenance phase, you have more leeway, and the key is to find the right amount for you, whether that’s once or twice a week or once a day.
Above all else, remember: “This is an approach that promotes the inclusion of treats, but it’s not the foundation. The primary focus is on protein, healthy fat, and lots of fruits and vegetables,” says Salter.
Food prep tips to help you count your macros
When making macro nutrition choices, it’s helpful to think about your daily goals like a bank account. “You get to choose how you spend your macro money,” says Irick. That said, some people find the most success by planning out their entire week and following a meal plan, while others fly by the seat of their pants and pick healthy varieties of what they’re craving at the moment.
The benefit of the former is that you don’t have to constantly make decisions about what you’ll eat throughout the day. The benefit to the latter is that you can eat based on your tastes, and then adjust as necessary as you go about your day. For example, if you don’t have any fat left at dinner but need protein, you can pick out a fillet of fish and add a pile of veggies to your plate.
A third option is to prepare many different foods so you can have them at the ready throughout the week to fit your macros for each day. Salter likes this approach and generally recommends prepping two or three different carbs, two or three proteins, and keeping ample fresh or frozen fruits and veggies on hand. “It’s time-savvy and keeps you prepared for success, so there’s no excuses,” he says.