How to Set and Track Your Macros
The meal plans are a great guide to show you how to track your macros. When you start planning your own meals, tracking your macros will be very helpful when you want to plan meals according to the same ratio of fat, protein, and carbohydrate in your meal plans.
Tracking Using My Fitness Pal- Mobile Instructions:
Download the My Fitness Pal App
Create an account and log in.
On the home page, select the 3 dots on the bottom right corner
On the More page, select Settings
On the Settings page, select Profile.
Complete your profile and select Goals on the bottom.
Enter your starting & current weight (they are the same), enter your goal weight, select lose 1lb per week for Weekly Goal, select your activity level (if you are working out daily - select Active)
Under Fitness Goals if you are following the workouts, select 5 Workouts/Week, 45-60 Minutes/Workout
Next, under Nutrition Goals select Calorie, Carbs, Protein and Fat Goals.
On the Calories, Carbs, Protein & Fat page your default calories will appear. High Fat days will be your standard setting. Select 60% Fat, 30% Protein, and 10% Carbs. Your Regular Macro Days/Regular Carb will be 50% Carbs, 30% Protein, 20% Fat. Your Protein is always the same.
To track your macros, select the Blue Circle with the +. Select Food. Select the Meal. You can search for an item and select the serving size. This will give you the macros. You can adjust your serving size to meet your targets for that meal. Select the check mark in the top right corner to add it to your day.
On the bottom of the Today screen, select the Nutrition box to monitor your day.
Click the gallery to scroll.
Tracking Using My Fitness Pal- desktop
Set up an account at myfitnesspal.com (choose sign up and enter your info to get the account started).
Go to Goals (top menu on desktop)
Choose your macronutrient percentages
Hit save changes
Now go to Food (top menu)
Under the appropriate heading Breakfast, Lunch, Dinner, Snack) click add food.
Type in what you are eating (e.g., egg) and hit search
Choose the best match (hopefully with a green check mark, meaning it’s verified)
Once you click on the best match, you can adjust the quantity on the right-hand side and then click ‘add to food diary.'
Repeat this process for all food for the day
Along the bottom will be a running total of your calories, fat, protein and carbohydrates eaten.
If you're using the app, the nutrition option at the bottom of the food diary will give you a chart showing those macronutrients as percentages.
If you’re using the desktop version, you need to do a quick calculation to find out your percentages
Manually Calculating Your Day
___g of fat X 9 = _____/total calories for the day X 100 = fat %
Protein & Carb Equation
___g of protein X 4 =____/total calories for the day X 100 = protein %
___g of carbs X 4 = _____/total calories for the day X 100 = carb %
How To Use This
You will slowly become more aware of what your choices should be based on where your macros have been falling.
A trick I used when I started tracking macros was to pre-plan my days on a spreadsheet with the macros. I would plan my main meals, and add items to meet my requirements.