Macro Cheat Sheet – [Let’s Make it Easy!]

Need a quick guide or a macro cheat sheet to get you started? Let’s get you set up!

Macro Friendly Lunch pic

But first… what are macros?

In short, macros are what calories come from: protein, carbohydrates, fat.

Think of macros, or macronutrients, as the building blocks of your food. They not only make up your calorie intake but are your major resources for nutrients, energy, repair and your body’s day to day function.

  • Proteins – Protein is essential for muscle growth and repair. Aim for around .8-1.0 grams per bodyweight.
  • Carbohydrates – The amount of carbs you need will vary based on your activity level and goals. For those who need more energy, like endurance athletes, a higher carb intake is beneficial.
  • Fats – Healthy fats are crucial for balanced hormones and overall health. Generally, fats should make up about 20-35% of your total daily calories or about .3-.4 grams per lb. of body weight.

Here’s a breakdown of how it works.

To determine your macros, you’ll want to start with a MACRO CALCULATOR.

Enter your current stats, activity level and goals.

Next, you’ll need to purchase something to weigh and measure your food. This is the FOOD SCALE I use!

You’ll also want to download an app. I personally use and love the RP DIET COACH APP, but have also heard great things about MACRO FACTOR and MACROS FIRST.

If you need help hitting your protein, here are a few of my favorites:

Just to make this even easier, I thought I’d make you something.

Need a macro cheat sheet?

Most people are visual, so here is a breakdown by category to help you get started.

Macro cheat sheet

I hope this helps and gives a good start.

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