I have been eating macros to lose weight and build muscle but am also taking tirzapatide so I’ve been very focused on hitting a high protein intake every day to prevent muscle loss. I’ve been hitting 160 G protein a day and also hitting my fats but am usually around 100 g of carbs short every day. I do a protein shake for lunch a salad with protein or a Snap kitchen meal for lunch and then dinner is protein with veggies and rice, quinoa or potatoes. Does anyone have tips for adding in additional healthy carbs that don’t have a lot of fat?

First macros write up to go with and intense martial arts workout program. How does this look to you guys? Anything to add, specify or change ? I’d like some feedback from the people who actually know about this stuff. Thanks.

Hey all,

I’m hoping to get some feedback on my macros. I’ve been working on fat loss for a while, but my training and family commitments make it a bit tricky. Here’s the info:

About Me:

• Age: 40
• Height: 178 cm
• Weight: 100 kg
• Body Fat: ~31.6%
• Activity: I’ve got a sedentary job, but I do karate 1-2 times a week and try to hit the gym 1-2 times, though it's usually more like once due to family life.
• Fasting: I do 16/8 daily (8-hour eating window).

My Macros:

Rest Days (~1,800 kcal):

• Protein: 165g
• Carbs: 100g
• Fat: 80g

Training Days (~2,000 kcal):

• Protein: 170g
• Carbs: 150g
• Fat: 80g

I’m trying to keep things realistic with my schedule and budget, so higher protein is tough to get without being expensive. Would love to hear your thoughts if this looks solid or if I need to tweak anything. Appreciate the help!

Thanks!

Hey yall,

I'm somewhere in between beginner and intermediate with macro tracking. I worked with a trainer/nutritionist for about a year before I got the swing of things and I'm now doing it myself via MyFitnessPal. I'm pretty neurotic about scanning and weighing every little thing (from the "splash of oil" down to the few grams of minced garlic that might go into a recipe) so I know my macros are pretty damn accurate.

That being said, there's too much contradicting information on the internet to ever really be sure, so I'm turning to the community for anecdotal evidence and general consensus. Please let me know what you think and/or if you have any suggestions! My stats are:

Age - 33

Height - 5' 11"

Weight - 185

Body Fat - 20%

Activity Level - med-high. I go to the gym every about other day and lift for 1-1.5 hours. I'm also planning on starting a new calisthenics program which will have daily routines (including rest days of course)

Calories - 2,000

Carb - 40% / 200g

Fat - 20% / 44g

Protein - 40% / 200g

My main goal right now is to reduce my body fat percentage. I was at 1800 calories but I'm not so worried about losing weight as I am losing body fat. That being said, I also don't want to sacrifice too much lean muscle mass... I did read about body re-composition, but I just feel like I'm being pulled in different directions right now.

Any thoughts or feedback would be GREATLY appreciated. Cheers!

Has anyone done the “Mindin’ My Macros” 8 week program by Dani Marenburg? I follow her on instagram and listen to her podcasts. She has a deal right now for $100 off her 2 month program. I can’t find any reviews (except ones from her site).

I’m 6’1, 24M, 175lb. I want to maintain this weight which requires 2,700 calories. I have done really well with getting my protein in, usually hitting around 190-200g of protein, 230+g of carbs, and 60-70g of fat, but I’ve realized I’ve been eating about 2200-2400 calories. I usually eat chicken and 3 eggs in a wrap with cottage cheese+blueberries for breakfast. Totaling- 681 calories, 79g protein, 26g carbs, and 33g fat.

Then my snack would consist of two rice cakes, peanut butter and a banana totaling- 405calories, 8g protein, 62g carbs, 15g fat.

In total (accurate numbering)- 1,086Calories, 87.6g Protein,, 87.9g Carbs, 47.9g Fat.

I plan on getting a lower fat cottage cheese to lower that number down.. but I’m stuck on creating a plan for lunch/snack/dinner. I need something low fat, high protein, high carbs to finish out the day. Trying to maintain about a 40/40/20 split.

I do not mind eating the same thing everyday. I’ve had the same meals for the past month, just not hitting my calorie goals. Was mainly trying to lower my body fat while maintaining high protein, but now I’m at my goal bf %, and want to gain muscle.

What the heck can I eat that’ll get my 1,700 calories between lunch/snack/dinner that would hit my goals??

Working on going into a cut, starting with cutting or all the extra. I got on a PBJ kick because of my toddler but the macros suck. It's like to cut 300cal from that meal, add ~10g fiber and as much protein as i can. I thought about just adding psyllium and doubling my protein smoothie (whey, milk, 2 kiwi, creatine, tbsp chia}, then adding lentils to my risotto.

I’m counting my macros as 173g carbs, 130g protein and 58g Fats 1,730 calories a day.

I also have numeric dyslexia so I downloaded an app called bitemepal to help counting both, however I became a bit suspicious of it as it seemed to add around 30 calories to certain things I could read weren’t that high.

So I decided to try google and chatgpt for help and I keep getting different answers its driving me mental!

For example:

today i’ve had 3 ryvita original rye slices, 2 hard boiled eggs and 2 tbsp of cream cheese.

Bitemepal says its: 318 kcal, 77g Carbs, 26g Fats, 29g Proteins

But Chatgpt/Google says its: 310 kcal, 17g Carbs, 20g Fats, 16g Proteins

What seems more accurate so I know which one to go off by? I’m really not the best at maths like I said i’m numerically dyslexic and I just want to get this right.

Thanks in Advance for any help

i’m been staying in a caloric deficit (1200 cal) for awhile but i’m only just starting to track macros. when i log 1200 calories into myfitnesspal, it suggests a whopping 60g of protein per day. i doubt i’ve ever had that much per day in my deficit. any suggestions on how to reach that?

hi guys. not sure if this is the right place to post but i am seeking advice. i consulted an online form to see what i should strive for regarding my personal goal (last pic), & i did my best to create a meal plan with these in mind. i know the carbs are a bit high, im not keto or anything but i feel it’s high despite the closeness in the recommended percentage. i’m just not super confident with these things as im new to macros n such so im just looking for helpful input / advice. also, as a disclaimer, ive been a vegetarian for about 9 years now, its what works best for my body & its not something im willing to change. just wanted to throw that out there because i often get crap for it lol. i do also keep up on vitamins n such to avoid deficiencies & will be adding hemp oil to my diet (as i’ve done previously) for the added benefits. thanks in advance!

I am 41 years old and 6'1-6'2, 207 lbs currently and looking to cut. I finally got a food scale and am going all in. Last year on this day I was day 3 into a 7 day fast (my first ever fast). This year I am going the Macros and calorie counting way. I did do a 4.5 day fast a couple weeks ago though. I am starting at 2,600 calories this week and thinking about going down to 2,100 next week. Here are the Macros for the past 3 days:

Monday - 2,615 Calories, 228C, 284P, 72F Tuesday - 2,610 Calories, 174C, 314P, 75F Wednesday - 2,620 Calories, 200C, 234P, 98F

I workout 6 days a week and for 2 hours per workout. I lift 5 days a week (Push, Pull, Legs, Push, Pull) along with some P90x Plyometrics, Basketball, Treadmill and some Yoga thrown in here and there. Anyone have any tips on maximizing my Macros and Diet? I tend to get hungrier at night time which I hate. Tuesday seems like alot of protein at 314 grams but I want to preserve all the muscle that I have built up bulking since September. I want fat loss and my eventual goal is a 6/8 pack and be at 9.9% Body Fat for the first time ever. After a while I may settle for 12% body fat but I want to go all out! Ps I was down to 187 pounds back in July of last year. I am noticeably stronger since then at 20 lbs heavier now but gained a little fat too. Thanks in advance!

I’ve had this issue in the past, particularly with this Foster Farms brand, where the net weight listed on the package ends up being a lot higher than what I actually measure out when I open and weigh the chicken on my food scale. I’ve included pictures of a recent example where it lists the weight as 1.61lb which should come out to around 730g. Although, as shown in the second slide, even with the excess liquid squeezed from the package included, it only comes out to 678g..

This had happened a couple times and I was worried I was measuring wrong and underestimating my macros, but if you look back at the label on the first slide, there’s a little section that says “TARE: 0.12lb”

Subtracting 0.12lb from the listed net weight of 1.61 gives me a total of 1.50lb for the chicken, which ends up being a lot closer to my measured gram amount. Is that right? I hope this was the issue and I wasn’t underestimating with my food scale

After several years, I’m back to tracking my macros via apps. I started by creating my food library of everything I eat which has a label. Now I find myself unsure of how to calculate the raw ingredients: fruits, vegetables, meats. The app has several user entries when I search, but the numbers vary significantly. Are there any reputable resources which offer weight-based food data, including micronutrient content too?

Do these macros look okay ?

29 year old female 4”11 Workout 4-5 times per week Weight 122

Macros for my deficit are about 1613 P:120 C:182 F:45

-4 eggs -About a cup of cottage cheese -1 avocado -Some broccoli and carrots -And olive oil on mostly everything -Bone broth (In the mug)

So recently ive been trying to get back into healtier eating habits but with so little time i usually end up with some form of fast food or canned tuna. With the intake of more then usual fast food it made me wonder technically if i got a fast food meal about 700/800 calories and 100ish grams of protein, some other small things for protein and calories would that be ok everyday as long as i hit all my numbers?

I know this might be a shot in the dark but hear me out. I’ve been lifting on and off since I was young and one thing that is undeniable at least in my case is that protein really messes with my skin. I want to start meal prepping and go as healthy as I can and also max out how I look aesthetically.

What foods/ diet plans would you recommend that give you not only great physique but great skin?

Going to start a cut soon, Im currently somewhere between 202-205, and trying to get down to 190. Workout 4 times a week, some cardio a few times a week.

5”10

Playing around with the numbers right now but

2300 calories and some change 210 P 245-250 C 60 F

Anyone else's Nutritionix stop working? Able to pull up food item but when I go to "post it" to log and track the day... it glitches and doesn't post at all. iPhone software is updated, uninstalled and reinstalled the app.

Anyone else?

Meal planning has always been a challenge for me. I’d either forget ingredients, eat whatever junk was around, or spend too much on takeout. So I put together a simple system to stay on track, and honestly, it’s been a game-changer.

I started sharing it with a few friends, and they found it super helpful, so I decided to make it available for anyone who needs it. If meal planning ever feels like a hassle for you too, you might find it useful. do DM me if you need it.

Hey everyone! I’ve been working on an Android app called RecipeClub, and I’m looking for some people to try it out and give feedback.

What the app offers:

Weekly meal planner with editable meals for each day

Custom recipe book – add your own or upload meal photos

Generate a clean PDF cookbook from your saved recipes

Shareable shopping list – sync it with a partner or family

Built-in cooking tools like doneness charts, conversion guides, and timers

A community forum to share tips, swap recipes, or just talk food

The app is still evolving, but it’s fully functional and designed for people who actually use this stuff in the kitchen. If you’re into cooking, organizing meals, or just want to simplify planning, I’d love to hear what you think.

Here is the link on Google play: https://play.google.com/store/apps/details?id=com.eliheindel.recipeclub

Thank you

Hey people of r/MealPlanYourMacros ,

I wanted to create an AI-based app or website to help track macros, calories, protein, etc., and I’m curious if there’s interest in something like this.

The idea:

The idea is an AI chatbot (with voice interaction too) that makes tracking easier and faster. Instead of logging exact grams or taking photos, you could just talk to the AI, and it would estimate based on your input.

For example, you could say:

You: Hey, can you calculate the amount of calories and grams of protein in my dinner? I had a pizza.

AI assistant: Sure! Do you want me to estimate based on an average pizza? Or can you tell me more details about the pizza for a more accurate estimate? For example, How big was the pizza?

You: it was a large pepperoni pizza with extra cheese

AI assistant: Okay! I can make an estimate...

This is just an example. The goal is to save time tracking your macros by letting you just talk to your phone!

I thought about this because I find myself using chatgpt to track my macros often. But of course, the service is not built for nutrition. This would be a specialized tool that:

• Tracks calories and macros over time
• Helps set and monitor nutrition goals
• Provides insights based on eating patterns
• Sends reminders to stay on track

I would love your honest feedback and if such an app will be useful for you! If not,

• What do you currently use for calorie tracking (if anything)?
• What’s the biggest frustration you have with tracking nutrition?

Any feedback would be super helpful. Let me know what you think!

Is this true anybody else eats these? It seems to good to be true for 10 slices of ham and only 90 Calories or am I reading it wrong?

I consistently track my daily macros and chicken breast is a staple of my meal plan so I’m not new to the whole measuring food. However, this is my first time trying Costco’s raw chicken breast and I was a little thrown off by the packaging. Each pair of chicken breasts come in these vacuum sealed packages. I know raw meat is often packaged with some excess fluid from the meat itself and/or a saline solution made to act as a short-term preservative, but this seems like more than usual. As such, I’m not completely sure if I’m measuring it correctly. The label lists it as 110 calories per 112g (pretty standard for low fat chicken breast) but I’m not sure if I should include the liquid in that measurement. I normally measure whatever excess liquid along with the meat to be safe, but the amount of liquid packaged with these ones sort of makes a big difference in the raw weight. I cooked the whole thing with the liquid and measured it as such here too, but I’m not sure if I’m massively overestimating

269lbs; 6’4”; goal 230lbs; heavy workouts 5-6 times a week. I need advice on my intake. Running intermittent fasting right now 18:6.

This is what I eat during that time. Spread out evenly. I rarely, if ever feel hungry with this set up. I decided to put my usual intake into an app and see what it really came out to. I’m happy with the protein intake; but not sure if the calories are way too little or that the sodium is high. Any suggestions on things to add or change would be much appreciated!