How to Find and Track Your Macros
The meal plans posted are a great guide to show you how to track your macros. When you are planning your own meals, you want to plan meals according to the fat, protein, and carbohydrates specific to you and your daily caloric requirements.
On this page you will find instructions for setting your macros in the HER Power Lifestyle app, and how to manually calculate macros.
Use this calculation to input into your app. I used basic percentages in the example screenshots. Your numbers will be slightly different. Your protein will always be 30%, your carbs will be between 10 & 15% and your fat will be 50-60%.
Note: Use rounded numbers.
Low Carb Day:
Protein is always 30%
So 1500 x 30% = 450 calories. 450 calories divided by 4 (the number of calories in a gram of protein) = 112g
1500 - 200 calories. It's 200 because we want a max of 50g of carbs on this day (50g x 4 calories =200).
To get your carb % to plug into the app, you take 200 and divide it by 1500. The answer is 13%
Carbs and protein combined is 30% + 13% = 43%. Therefore your fat percentage is 57% (100%-43%)
Your fat calories are then 1500 minus your carb and protein calories. 1500 - (450+200) 1500-650= 850 calories
Your grams are 850 divided by 9 (the calories in a gram of fat) = 94g.