Part 2 of “master training” in macro-based eating

Part 2 of “master training” in macro-based eating (for weight loss)


Ready to get into the GOOD stuff?! The other day I wrote a BLOG post that explained how to calculate your macros. You can Read that HERE


If you haven’t read it yet, please do that first because today we’re going to put those numbers you calculated into ACTION! (Again, this will all make sense once you read THIS FIRST)



applied fitness helps clients lose weight
Know Your MACROS For Weight Loss

Knowing and tracking your macros can be game-changing for your metabolism … and will not only accelerate your results, but help you to feel and look AMAZING! 

Before we get started, some tips:


TIP 1: Don’t stress about getting your macros exactly right. Use them as ballpark figures vs. trying to be perfect and hitting them exactly. Think of this as a PROCESS of learning, vs. something you have to master right out of the gate.


TIP 2: If you don’t already have an online food journal, you’ll want to create an account at one of the free sites (I use and recommend MyFitnessPal) since they have databases of nutrition info for almost any food.


TIP 3: It’s easier to plan your meals/macros AHEAD OF TIME. Otherwise you can be left with a weird configuration at the end of the day, wondering what you can eat to hit your numbers.


Ready? It’s time to open up your food journal and map out a day’s worth of eating! 

The first few times you do this, it will take a little while but it won’t be long before you can whip up an entire day in just a couple of minutes.


In my last BLOG post, we calculated the macros for someone who is trying to hit 2,000 calories a day and who has a goal of losing fat/gaining muscle:


250 grams of protein a day

55 grams of fat a day

155 grams of carbs a day