A macro diet, short for macronutrient diet, involves strategically counting and balancing the intake of three key macronutrients: proteins, fats, and carbohydrates. This approach divides daily calorie consumption into specific proportions, such as 10-35% proteins, 20-35% fats, and 45-65% carbs. While the primary focus is on macronutrient ratios, adhering to a specific calorie range is also crucial. Individuals calculate their daily calorie requirements and then determine their macro targets accordingly.
Understanding Macronutrients
Macros, or macronutrients, are the essential components of food that provide the body with energy. The three macronutrients - protein, fat, and carbohydrate - constitute the foods we consume. Different foods have varying amounts of these macronutrients. Each macronutrient contains a different amount of energy per gram (g), measured in kilocalories (kcal), often referred to as calories.
Protein
Proteins are essential for building and repairing tissues, facilitating cellular communication, supporting enzymatic reactions, ensuring immune function, and more. Foods rich in protein include meat, fish, eggs, beans, tofu, and nuts. There are approximately 4 calories in 1 g of protein. The Dietary Guidelines for Americans (DGA) recommends that adults obtain 10-35% of their daily calories from protein. However, this amount can vary based on age, body composition goals, and muscle mass.
Fat
Fat is crucial for energy storage, nerve protection, hormone regulation, nutrient absorption, and body temperature maintenance. High-fat foods include butter, oil, avocado, nuts, fatty fish, and meat. There are 9 calories in 1 g of fat. The DGA suggests that adults should derive 20-35% of their daily calories from fat. Despite historical vilification by the diet industry, fat is vital for a healthy body.
Some fats are healthier than others. Saturated fat, solid at room temperature, should be consumed in moderation. The American Heart Association (AHA) recommends limiting saturated fat intake. Unsaturated fats, such as monounsaturated and polyunsaturated fats, are liquid at room temperature and are found in nuts, seeds, avocados, and oily fish. These healthy fats are associated with numerous health benefits.
Read also: Comprehensive Macro Meal Plan for Effective Weight Loss
Carbohydrate
Carbohydrates, or carbs, consist of sugar, starch, and fiber and serve as the body's primary energy source. Foods rich in carbs include potatoes, rice, pasta, fruit, beans, and oats. Carbohydrates contain 4 calories per 1 g, and the DGA recommends that adults get 45-65% of their daily calories from carbs. While carbs are sometimes associated with processed foods like cookies and white bread, many nutritious carbs are essential for a balanced diet. These foods are often high in fiber, promoting satiety and providing essential energy for the body and brain. The amount of carbs needed varies among individuals; some thrive on lower-carb diets, while others require higher intakes.
How a Macro Diet Works
A macro diet involves counting macros instead of solely focusing on calories. There is no one-size-fits-all macro diet; each person's macronutrient needs differ, resulting in unique macro plans. Consulting a dietitian is advisable for personalized macro ratio recommendations.
Steps to Follow Before Starting a Macro Diet:
Determine Caloric Needs:
Use online calculators like the If It Fits Your Macros (IIFYM) BMR calculator, which estimates daily caloric needs based on body and lifestyle information.
Calculate calories manually using the Mifflin-St. Jeor equation:
Read also: Comprehensive Macro Diet Plan
- Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
- Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
Multiply the result by an activity factor:
- Sedentary: x 1.2 (little or no exercise; desk job)
- Lightly active: x 1.375 (light exercise 1-3 days a week)
- Moderately active: x 1.55 (moderate exercise 6-7 days a week)
- Very active: x 1.725 (hard exercise every day or exercise twice a day)
- Extra active: x 1.9 (hard exercise twice a day or more)
The final number is the Total Daily Energy Expenditure (TDEE), representing the total calories burned per day. Adjust calories gradually for weight loss or gain.
Determine Macronutrient Ratio:
The DGA recommends:
- Proteins: 10-35% of total calories
- Fats: 20-35% of total calories
- Carbs: 45-65% of total calories
Adjust the ratio based on individual goals, such as endurance athletes needing more carbs or individuals with metabolic disease benefiting from lower carb intake.
Read also: Comprehensive Macro Diet
Track Macros:
Log consumed foods and monitor macronutrient intake.
Calculate grams of each macronutrient per day using the formula:
- (Total daily calories x macronutrient percentage) / calories per gram
For example, for a 2,000-calorie diet with 50% carbs:
- (2,000 x 0.50) / 4 = 250g carbohydrate
Considerations Before Starting
- Time Commitment: Tracking macros requires careful attention to the macronutrient ratios of all consumed foods.
- Nutrient Diversity: Overlooking essential micronutrients is possible due to the focus on protein, carbs, and fat.
- Food Choices: The diet does not inherently promote nutritious food choices, potentially leading to health problems if poor dietary choices are consistently made.
- Social Restrictions: Social situations may become challenging due to the difficulty of tracking macros in food prepared by others.
- Potential for Disordered Eating: Intense tracking can contribute to disordered eating behaviors, as indicated by studies linking tracking apps and calorie counting to eating disorders.
Consulting a doctor or dietitian is advisable before starting a macro diet.
Macro Diet Plan Examples
Balanced Macros for a 1200-Calorie Diet
A balanced diet within a low-calorie plan aligns with the Dietary Guidelines for Americans (DGA), recommending 10% to 35% of calories from protein, 45% to 65% from carbohydrates, and 20% to 35% from fat.
Sample Meal Plan:
- Breakfast:
- 1 small apple: 0.3g protein, 13g carbs, 0.2g fat
- 1 hard-boiled egg: 6g protein, 0.6g carbs, 5g fat
- 1 slice whole wheat toast: 4g protein, 12g carbs, 1g fat
- 1 teaspoon of almond butter: 1.2g protein, 1.5g carbs, 3g fat
- Macros: 17% protein, 57% carbs, 30% fat
- Lunch:
- Grilled chicken breast (3 oz): 26g protein, 0g carbs, 2g fat
- Quinoa (cooked, 1/2 cup): 4g protein, 20g carbs, 1.8g fat
- Steamed broccoli (1 cup): 2.6g protein, 11g carbs, 0.3g fat
- Mixed greens salad (1 cup) with lemon juice dressing: 1g protein, 4g carbs, 0.3g fat
- 1 small orange: 0.8g protein, 15.4g carbs, 0.2g fat
- Macros: 33% protein, 55% carbs, 13% fat
- Dinner:
- Baked salmon fillet (4 oz): 26g protein, 0g carbs, 14g fat
- Brown rice (cooked, 1/2 cup): 2.5g protein, 22g carbs, 0.9g fat
- Steamed asparagus (1 cup): 2.9g protein, 5.2g carbs, 0.2g fat
- Mixed greens salad (1 cup) with balsamic vinegar dressing: 1g protein, 4g carbs, 0.3g fat
- 1/2 cup unsweetened applesauce: 0.2g protein, 13g carbs, 0.1g fat
- Macros: 23% protein, 42% carbs, 35% fat
This meal plan provides a lean breakfast with a heartier lunch and dinner. Some people prefer a heartier breakfast and a leaner dinner, which you can easily do with a budget of 1200 calories.
40-30-30 Macros for a 1200-Calorie Diet
The 40-30-30 plan, consisting of 40% carbs, 30% protein, and 30% fat, is a popular macro ratio for weight loss.
Sample Meal Plan:
- Breakfast:
- 1 piece of whole grain toast: 22g carbs, 2g protein, 1g fat
- 1 scrambled egg: 0g carbs, 6g protein, 5g fat
- 1/2 cup of sliced strawberries: 6g carbs, 1g protein, 0g fat
- Macros: 55% carbs, 18% protein, 26% fat
- Snack:
- 1 small apple: 21g carbs, 0g protein, 0g fat
- 10 almonds: 4g carbs, 2g protein, 6g fat
- Macros: 62% carbs, 5% protein, 33% fat
- Lunch:
- Grilled chicken breast: 0g carbs, 26g protein, 3g fat
- 1 cup of cooked quinoa: 39g carbs, 8g protein, 4g fat
- Steamed broccoli: 6g carbs, 2g protein, 0g fat
- Macros: 47% carbs, 37% protein, 16% fat
- Snack:
- 1/2 cup of Greek yogurt: 6g carbs, 11g protein, 3g fat
- 1/4 cup of blueberries: 5g carbs, 1g protein, 0g fat
- Macros: 37% carbs, 40% protein, 23% fat
- Dinner:
- Baked salmon: 0g carbs, 23g protein, 13g fat
- 1 medium sweet potato: 26g carbs, 2g protein, 0g fat
- Mixed green salad with vinaigrette dressing: 4g carbs, 1g protein, 10g fat
- Macros: 28% carbs, 24% protein, 48% fat
This meal plan provides plenty of food throughout the day, optimizing fresh fruits and vegetables, whole grains, and healthy fats.
Macros for a 1200-calorie Vegetarian Diet
This 1200-calorie macro diet plan is designed for vegetarians. For vegan diets, swap out the yogurt for a nut-based or soy-based variety.
- Breakfast:
- Oatmeal made with 1/2 cup of rolled oats cooked in water: 27g carbs, 5g protein, 2g fat
- 1 medium banana: 27g carbs, 1g protein, 0g fat
- 1 tablespoon of almond butter: 3g carbs, 3g protein, 9g fat
- Macros: 62% carbs, 10% protein, 27% fat
- Lunch:
- Chickpea salad with mixed vegetables: 35g carbs, 11g protein, 3g fat
- 1 cup of chickpeas
- Mixed vegetables (e.g., bell peppers, cucumbers, tomatoes)
- Lemon vinaigrette dressing
- 1 whole grain pita bread: 30g carbs, 5g protein, 1g fat
- Macros: 72% carbs, 18% protein, 10% fat
- Snack:
- Nonfat Greek yogurt with honey: 17g carbs, 15g protein, 0g fat
- 1/4 cup of mixed berries: 5g carbs, 1g protein, 0g fat
- Macros: 58% carbs, 42% protein, 0% fat
- Dinner:
- Lentil soup: 36g carbs, 18g protein, 1g fat
- 1/2 cup of cooked brown rice: 24g carbs, 2g protein, 1g fat
- Steamed broccoli: 6g carbs, 2g protein, 0g fat
- Macros: 71% carbs, 24% protein, 5% fat
If you want to add more protein to this plan, consider adding soy-based foods like tofu or tempeh or other plant-based proteins like legumes, nuts, or seeds.
1200-calorie Ketogenic Diet Macros
On a keto diet, you’ll consume far more fat and far less carbohydrate and protein.
- Breakfast:
- Scrambled eggs cooked in butter: 0g carbs, 12g protein, 20g fat
- Spinach and cheese omelet: 3g carbs, 12g protein, 15g fat
- Macros: 3% carbs, 23% protein, 74% fat
- Snack:
- 1 ounce of almonds: 5g carbs, 6g protein, 14g fat
- Macros: 12% carbs, 14% protein, 74% fat
- Lunch:
- Avocado and tuna salad: 8g carbs, 20g protein, 30g fat
- Mixed greens, cherry tomatoes, cucumber
- Olive oil and lemon dressing
- Macros: 12% carbs, 14% protein, 74% fat
- Snack:
- 2 tablespoons of peanut butter: 6g carbs, 7g protein, 16g fat
- Celery sticks: 1g carbs, 0g protein, 0g fat
- Macros: 23% carbs, 23% protein, 53% fat
- Dinner:
- Grilled salmon fillet: 0g carbs, 22g protein, 13g fat
- Asparagus sautéed in olive oil: 4g carbs, 2g protein, 7g fat
- Macros: 5% carbs, 33% protein, 62% fat
If you follow a keto diet, you’ll want to get your body into ketosis and make sure that you stay in ketosis for the duration of the diet. You’ll use urine strips to test for the presence of ketone bodies to see if you are there or not.
Macro Meal Plans for Women
Macro meal plans give us more control over our nutrition, making each food work for us. While tracking our macronutrient and calorie intake may seem restrictive, it gives us more control by allowing us to choose how we spend our recommended daily intakes.
Benefits of a Macro Meal Plan for Women
- Sustained Energy Levels: Complex carbohydrates such as whole grains, fruits, vegetables, and legumes are loaded with fiber and provide a slow release of energy, leading to less hunger, fewer cravings, and fewer energy dips.
- Better Weight Management: Protein and carbohydrates can improve satiety, reducing daily calorie consumption and aiding weight management. Protein also increases thermogenesis, boosting metabolism.
- Improve Mood & Cognitive Function: Balanced macronutrient intake improves mood and cognitive function. B vitamins and magnesium-rich foods help reduce stress and anxiety, while tryptophan-containing foods aid in serotonin production, regulating sleep, mood, and memory.
- Reduces The Risk of Chronic Illness: Nutrient-dense macro meal plans combined with a calorie-controlled diet can help maintain a healthy weight, reducing the risk of obesity-linked chronic illnesses.
7-Day Sample Macro Meal Plan for Women
This meal plan contains nutrient-dense whole foods, rich in protein, complex carbohydrates, and healthy fats.
- Day 1:
- Breakfast: Poached Egg with Avocado, Tomato, Low-Fat Feta on Whole-Grain Toast
- Lunch: Grilled Chicken & Quinoa Salad with Cherry Tomatoes, Spinach, Corn, Red Onion
- Dinner: Mexican Chicken Stew with Quinoa, Beans
- Snacks: Protein Smoothie with Whey Protein, Banana, Blueberries, Flax Seeds, Chia Seeds, Almond Milk
- Day 2:
- Breakfast: Grilled Chicken and Veggie Omelet with Whole Grain Toast
- Lunch: Steak Burrito Bowl with Mexican-style Rice, Red Pepper, Lemon Juice, Parsley, Greek Yogurt, Olive Oil, Fajita Seasoning
- Dinner: Air Fried Lemon and Garlic Salmon with Quinoa Salad
- Snacks: Protein Yogurt, Fruit Salad
- Day 3:
- Breakfast: Overnight Oats with Mixed Berries, Maple Syrup, Greek Yogurt, Almond Milk, Chia Seeds
- Lunch: Grilled Chicken Salad with Spinach, Cherry Tomatoes, Red Onion, Corn, Yellow Peppers, Lemon Juice, Olive Oil
- Dinner: Pesto-crusted Cod with Lentils, Tomatoes, Chilli
- Snacks: Dark Chocolate Almond Clusters, Protein Yogurt
- Day 4:
- Breakfast: Spinach and Pepper Frittata with Eggs, Feta, Tomato, Garlic
- Lunch: Slow-cooked Quinoa Chili with Red Onion, Sweet Potato, Carrot, Garlic, Jalapeno, Chickpeas, Kidney Beans, Pinto Beans, Corn, Cauliflower
- Dinner: Spicy Curry Salmon & Tomato Bake with Cherry Tomatoes, Red Onion, Chickpeas, Coriander, Lemon, Low-Fat Yogurt, Naan Bread
- Snacks: Protein Smoothie with Whey Protein, Banana, Blueberries, Flax Seeds, Chia Seeds, Almond Milk
- Day 5:
- Breakfast: Overnight Oats with Mixed Berries, Maple Syrup, Greek Yogurt, Almond Milk, Chia Seeds
- Lunch: BBQ Protein Bowl with Chicken Breast, Cabbage, Carrot, Corn, Chili, Brown Rice
- Dinner: Oven Baked Portuguese Chicken Wraps with Lettuce, Tomato, Corn, Radish, Avocado, Carrot, Greek Yogurt, Coriander
- Snacks: Whey Protein Shake, Dark Chocolate Almond Clusters
- Day 6:
- Breakfast: Protein Pancakes with Banana, Oats, Eggs, Low-Fat Milk, Cinnamon, Vanilla Extract, Whey Protein, Light Maple Syrup
- Lunch: Turkey Gyro Bowl with Cherry Tomatoes, Cucumber, Red Pepper, Red Onion, Brown Rice, Ground Turkey, Olive Oil
- Dinner: Air Fried Lemon and Garlic Salmon with Quinoa Salad
- Snacks: Whey Protein Shake, Veggie Sticks and Hummus
- Day 7:
- Breakfast: Spinach and Pepper Frittata with Eggs, Feta, Tomato, Garlic
- Lunch: BBQ Protein Bowl with Chicken Breast, Cabbage, Carrot, Corn, Chili, Brown Rice
- Dinner: Crisp Sweet Chilli, Garlic, and Ginger Chicken with Brown Rice, Carrot, Red Pepper
- Snacks: Dark Chocolate Almond Clusters, Protein Yogurt
Calculating Your Macronutrient Needs
Macro meal plans can allow us to adjust our macronutrient ratios and calorie intake to suit our goals.
- Recommended Macro Ratios for Weight Loss: Carbohydrates: 40% of total calorie intake, Protein: 30% of total calorie intake, Fats: 30% of total calorie intake
- Recommended Macro Ratios for Muscle Gain: Carbohydrates: 50% of total calorie intake, Protein: 20% of total calorie intake, Fats: 30% of total calorie intake
- Recommended Macro Ratios for Maintenance: Carbohydrates: 55% of total calorie intake, Protein: 15% of total calorie intake, Fats: 30% of total calorie intake
Tips for Tracking Macros
- Use an App: Smartphone apps like MyFitnessPal or Cronometer simplify macro tracking.
- Buy a Digital Scale: Weighing food ensures accurate portion sizes, especially when starting.
- Plan Meals in Advance: Meal prepping macro-balanced meals saves time and effort.
- Build Meals Around Your Primary Target: Prioritize the macronutrient most important for your goals.
- Take Time Off: Occasional breaks from tracking prevent burnout.
- Don’t Obsess: Minor discrepancies in macro counts are acceptable.
- Learn to Read Labels: Nutrition Facts labels provide accurate macronutrient information.
- Get Personal: Tailor macro targets to your specific goals and lifestyle.
- Be Realistic: Avoid unrealistic expectations from social media.
- Enjoy Your Meals: Continue eating foods you enjoy within your macro targets.
Building Balanced Meals
Creating meals can be much easier when we think about following the pattern of building meals around an identifiable protein + carb + fat + fruit or veggie (also a carb, but more for the fiber and micronutrients).
Examples of Easy, Balanced Meals:
- Breakfasts:
- Greek yogurt (P) + berries (C) + peanut butter (F)
- Oatmeal (C) + protein powder (P) + slivered almonds
- Tortilla (C) + eggs and cheese (P,F) + salsa
- Lunches:
- Bread (C) + turkey (P) + cheese and mayo (F) + condiments (any wrap or sandwich, really)
- Rice and stir fry veggies (C) + shrimp or chicken (P) + peanut sauce (F)
- A big salad with grilled or rotisserie chicken (P) + veggies and quinoa (C) + dressing, nuts, or olives (F)
- Dinners:
- Taco bowl: rice, beans, fajita veggies (C) + lean turkey and taco seasoning (P) + cheese or guacamole (F)
- Pasta and marinara (C) + lean ground beef (P) + parmesan (F) + side of veggies
- Salmon (P and F) + rice pilaf or roasted sweet potatoes (C) + roasted veggies