How to Meal Plan: Macros to Lose Weight - Nutiro

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How to Meal Plan: Macros to Lose Weight

How to Meal Plan: Macros to Lose Weight
sarah baker -

Written by

Sarah Baker

Nutritionist @Nutiro

More to Weight Loss Than Counting Calories


There are three types of macronutrients- carbs, proteins, and fat.  When doing any diet or weight loss program chances are you’ll want to be monitoring your intake or ratio of the three different macros.  For every gram of carbs you eat you’ll receive four calories, as well as for every gram of protein you eat.  Every gram of fat is equal to nine calories.



Balance is Key


Reducing the number of calories you eat daily isn’t enough for a successful, sustainable weight loss routine.  It’s important that you’re receiving a proper balance of macronutrients.  For example if you reduce your calorie intake by eating less protein, your body can start to break down muscle tissue instead of fat tissue.  Fortunately there are calculators that you can use to help you determine how to best use macros for weight loss.



Learn How Much Carbs Should You Eat Daily



Other Factors


If you’re an athlete, pregnant, breastfeeding, or have certain medical complications this will directly affect your required daily macros.  Athletes in particular may be using a special macro diet which allows them to workout and lose weight while staying toned or muscular.  Even when not looking to lose weight being mindful of your macros is important for maintaining your overall health and well-being.



Understanding Macro Diet and How to Manage Macros to Lose Weight



The Macro Diet


Not an actual diet but rather an approach to dieting referred to as ‘if it fits your macros’, or IIFYM.  Rather than cutting out certain foods or types of foods it focuses solely on a proper balance of macronutrients.  In other words nothing is really off the table, both literally and figuratively (except for unhealthy processed foods you shouldn’t be eating in the first place, of course).  The flexibility of this diet makes it so easy to follow and can be adapted to a vegan diet, paleo diet, or gluten-free diet.




Gain Muscle While You Lose Weight



Other than using macros to lose weight, there are similar methods you can use to gain muscle and lose weight.  Yes, the concept of IIFYM really is that versatile!  By combining specific exercise regimes that focus on bulking up and a diet of raw material, you’ll see a change in your physique and strength level.  By eating more carbs on workout days and cutting carbs on recovery days you’ll have energy available when you need it.



▶ Take advantage of our Nutiro Ultimate Guide on How to Meal Plan that gives you the flexibility to enjoy other meal planning options such as keto, paleo, vegan, gluten-free, etc.

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About the author

We are here to support you on your journey to good eats with more healthy food options at your fingertips. Use our Nutiro customized meal plans and take the guesswork out of eating balanced meals for whatever meal options you prefer - Clean Eating, Keto, Paleo, Gluten-Free, Vegan - for any time throughout the day - breakfast, lunch, dinner, and snacks. Just like Sarah, we want to make YOU the hero of your own healthy eating lifestyle and help you make good choices with our Nutiro meal plan generator. Sign up and become your own hero in the Nutiro community!