To put it simply: no. There is no cookie-cutter macro diet plan, as that would go against the plan’s premise. Even sites that offer a “cookie-cutter” option for macro dieting are very open with the information that those plans are only there to get you jump-started until you can figure out an individualized plan for yourself.
While macro dieting can seem complicated initially (because it is), once you get the right plan in place, you become accustomed to the diet and make it a part of your daily routine. It will soon become second nature to you.
You will, no doubt, be so pleased with the results the diet has on your life, you will celebrate the decision to trudge through a bit of mathematical and scientific calculations and a bit of difficulty to figure out the plan that suits your lifestyle and works best for you.
What Isa Macro Diet Plan?
A macro diet is a very individualized plan based upon the ratio of macronutrients (carbohydrates, fats, and proteins) that you should include in your daily diet. Some of the individual factors that must be considered when determining how to properly calibrate your macro diet include your sex, age, weight, and activity level.
Most of the research into this sort of diet plan highly recommends a nutritionist who will make a plan designed just for you and your dietary needs; however, for many people, that is not an expense they are willing to incur.
Luckily, there is a way to make the calculations for this diet, but it gets a little technical. So, if you hang on and hang in, we will take a look at the basics here, doing the best not to make your eyes glaze over from the math and science involved while still giving the must-have info, and then we’ll get back to the fun stuff ASAP.
Once you get the formula down and learn what you need to do for yourself on a macro diet, this becomes more of a lifestyle choice and it will become second nature. Research backs the fact that completely changing your lifestyle and habits in regard to eating is theway to keep the pounds off and start living your best life.
How To Individualize Your Macro Diet
There are plenty of calculators out there that will help you figure out exactly what you need for your macro diet. The actual scientific calculations to figure out yourparticular formula for your macro diet gets micro-specific. So, we’re going to shoot for somewhere in the middle, giving you just enough info to sum things up regarding your nutritional needs.
To do this, you need to subtract a particular percentage of calories from your total daily energy expenditure. Sounds easy enough, right? You first need to figure out how to arrive at your total daily energy expenditure to know how much to subtract from it. This calculation varies based on sex and your activity lifestyle.
Here’s a greatformula to use.
- Men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5
- Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
Then multiply that number by an activity factor to estimate the number of calories you need in a day (7). Do you:
- Sit all day, every day? x 1.2
- Include a tiny bit of activity (1–3 days per week)? x 1.375
- Stay pretty darn active (6–7 days per week)? x 1.55
- Stay active and never stop (every day)? x 1.725
- Stay super active (twice or more per day, elite athletes)? x 1.9
Once you’ve figured out your total daily energy expenditure, you’ll subtract a percentage of calories from that number, and that’s how many calories you need to shoot for in a day to hit your weight loss goals.
While it may be tempting to say, “I’m going for it!” and subtract 90% of your caloric needs so you can lose weight faster, don’t do it. We’re trying to change our lifestyle, not crash and burn. So, start right, take away around 20%, and be patient with your weight loss. You didn’t gain it in one day, and you’re not going to lose it in one either.
Is Weight Loss Your Only Goal With Macro Dieting?
If the answer to that question is “yes,” then the next step is knowing your macro ratio that is essential for your success. The ratio for weight loss is:
- 10 - 30% of your intake should be good carbs
- 40 - 50 % of your calories should be protein
- 30 - 40 % should come from healthy fat
If you’re into this more for muscle sculpting, this diet is still right for you. You just need to adjust your macro ratio to the following:
- 40 - 60% needs to be good carbs
- 25 - 35% should be protein
- 15 - 20 % needs to be healthy fat
Benefits to Macro Dieting
So, what makes macro dieting right for you? There are some pretty great reasons to make this diet a permanent part of your life.
It offers flexibility. As we all know, most diets fail because you feel deprived of certain types of food. Because this plan allows you to be the healthiest version of yourself while still offering you the option to keep and maintain the option to splurge occasionally, you are setting yourself up for success.
Macro dieting doesn’t require too much or too little of one type of food nutrient. Because you can pull from the mainstays of a good diet ( protein, carbs, and fat), and you can have a good percentage of each one daily, you’re not going to be causing any damage to any of your vital organs by “over” or “under-doing it.” The same premise applies to doing things like ensuring you’refeeding your brain in the right way. If it’s balance you need, macro dieting just works.
It’s more of a lifestyle change than just a diet. As we discussed before, because you’re changing your habits, not just making this a temporary phase in your dieting life, it’s more likely to have long-lasting results.
I’m Macroing Like a Boss, But I’m Feeling Some Type of Way
Another aspect that makes macro dieting a thing of beauty is that because you have flexibility with how much of each type of nutrient you consume on a regular basis, you canmake adjustments if you find yourself not feeling quite yourself.
- Still feeling hungry after eating? Pack on some extra percentages of protein.
- Feeling lethargic after eating? Then add in some more veggies to meet the carb count.
- Weight not coming off as you want? Kill some of the carbs you’re consuming.
- Feel the need for speed from a sugar rush? Then protein + fiber = what you need.
- Weight falling away too fast? Adding starch will work to slow the weight loss down.
- Is muscle mass moving out of your body? A protein percentage pump-up promises to pack the muscle back.
Make This Easy for Me - Macro Dieting: Yes or No?
If you are looking to do something that will benefit your health and get you to the right weight, and you don’t mind figuring the calculations that will individualize the plan for you, then say yes to macro dieting.
Macro dieting will change the way you eat and make that change a permanent part of your life. It provides you with flexibility in terms of what you can and can’t eat, keeping you from feeling deprived of your favorites, for which most diets are notorious. You can adjust the percentages of what macronutrients you take based on how the food makes you feel. You can also change based on whether you want to shed pounds or look shredded by packing on lean muscle.
While coming up with the correct calculations may take some figuring out on your part, it will become routine once you learn the system. You won’t have to continue doing lots of math to make macro dieting work for you. Also, there is a wealth of information to be found online. From calculators to help you with those pesky numbers when figuring out the formula to apps that can help with the adjustment and keep you on track, all you have to do is look.
Conclusion
Overall, macro dieting is a way to change your diet for the long run. It’s a flexible addition to your life that will help you lose and maintain the weight that won’t weigh on your body in the wrong way.
Sources:
Weight-Loss and Maintenance Strategies - Weight Management | NCBI
Flexible Dieting: A Simple Macro Diet Plan That Works | Healthline