meal prep planner meal prep planner macros

MEAL PREP PLANNER MEAL PREP PLANNER MACROS FULL
MEAL PREP PLANNER MEAL PREP PLANNER MACROS CODE

One full hand is a single serving of protein (about 20-30g of protein). The size of your hand is unique and also closely aligns with your serving size requirements – the bigger your hand, the more food you need. Protein: 1 serving = 3oz gives 21g PROTEINįat: 1.5tsp – 1tbsp depending on the fat gives 5g FAT Hand – Fist Method

Using measuring cups and spoons, and associated macro food lists, you can plug and play ingredients in your meal prep to make it easier to hit your macros.Īll you need is a food list and associated serving size for each. Essentially, one portion (or exchange) of either a carb, fat, or protein equates to a certain amount of grams for that specific macro.Ĭarbs: 1 serving = 1/4 cup, 1/3 cup, 1/2 cup varied per individual carb. ExchangeĪnother technique when you don’t have scales to hand is to use cups.

MEAL PREP PLANNER MEAL PREP PLANNER MACROS CODE

Just input the desired food code provided with the scale and weigh your portion. One of the easiest and most accurate ways of tracking your calories and macros is to use an App alongside weighing scales.Įxamples of good tracking apps include My Fitness Pal and Trifecta.įood weighing scales are also incredibly easy to use and many come with automatic macro calculations built-in macro calculations. There are three ways to do this – all of which come in handy at different times. Once you’ve figured out your macronutrient distributions, the next step is to convert these nutrient goals into actual meals.

While everyone is different and responds differently, for weight loss purposes, a moderate-fat (20% to 30% of calories), moderate carb (30% to 40% of calories), and a high protein diet (25% to 40% of calories) tend to work for most people. Higher protein consumption may also support fat loss. This is exactly why high protein intake is recommended to help build muscle. Protein is the builder nutrient – working to actively maintain, repair, and create just about every single cell in your body. Your daily protein needs are directly related to your body weight and fitness level. Then you can wok out how how many grams of protein, fat, and carbohydrates you need. To track your macros first need to know your daily calorie target based on whether you want to lose fat or gain muscle. Protein is the builder macro, used to build and maintain a majority of the cells throughout your body, including your DNA, bones, and muscle mass – any excess protein can be used as energy or stored as body fat. There are a number of flexible dieting options you can use to control calories and balance your nutrition by counting your carb, fat, and/or protein intake.Įach macro is used a little differently by the body, and understanding how each one supports your daily health and fitness needs is key:Ĭarbs are your preferred source of quick energy, and excess carbs can be stored in your muscles for fuel or as body fat.įat is your source of long-term energy, used as immediate fuel or stored as body fat. Macros are not always a one-size-fits-all approach. There are three main types of macros in food: protein, carbohydrates, and fat.Įach macro provides different health and nutrition benefits.Īlcohol is also considered a macro because it provides calories to your diet but is not typically considered in macro ratios since it does not provide any nutritional value. Alcohol has 7 calories per gram. They are also where all of your calories come from. Macronutrients or “macros” are nutrients your body needs in large quantities. But for the best results you need to structure your meals to ensure you get the right balance of calories. No matter whether you are looking to lose weight, gain muscle or support your performance, you need to understand energy balance and calories.

JanuChristine Bailey Fitness, Health, News, Nutrition macros

Meal prep planner meal prep planner macros