#Quick macro meal planner how to#
#Quick macro meal planner pdf#

Non-resting energy expenditure (NREE): The calories expended during exercise, all daily activities and the energy required to digest food.

Resting energy expenditure (REE): The number of calories you burn at rest.

Total daily energy expenditure consists of ( 1):

This is most commonly done by using one of the “macro” calculators available on the many websites that promote flexible dieting, but you can do it by hand as well. When you’re following a flexible diet, your calorie and macronutrient needs are calculated according to how much weight you want to lose.ĭieters must determine their total daily energy expenditure (TDEE) and macronutrient needs before beginning the diet. You may be wondering how people lose weight if they can eat whatever they want. It puts the control in the hands of the dieter, meaning there are no meal plans or food restrictions that need to be followed. And, it becomes much easier and a habit, the more you do it.Flexible dieting is not a diet. While it might be annoying, it is the single source of truth that tells you what works and what doesn’t, if done right. While this cheat sheet shows what to eat, you must remember to continue measuring and tracking your food intake. If staying within your daily macro targets is a challenge for you, I hope this macro cheat sheet helps you.

#Quick macro meal planner how to#

Recommended Reading: How To Hit Your Macros Consistently (Step-by-Step Guide) Final Thoughts Or for creating your cutting shopping list if your goal is to lose fat. Lastly, you can use it when compiling your so-called bulking grocery list, if you are in the mass-gaining phase. Depending on your eaten macros throughout the day you can mix and match foods on the list to ensure you hit your macro goals by the end of the day. In this case, you can use this macro cheat sheet on the daily basis. Perhaps you are following an IIFYM, or “If It Fits Your Macros”, a flexible diet approach that allows you to eat whatever you want as long as you hit your daily macro targets. Lists of single-source, as well as multiple macro-source foods, can help you build a plan with a lot of variety which should help you stay within daily macro targets. VeggiesĮxamples of macro-friendly beverages: Advertisementsįirst of all, you can use this cheat sheet together with a macro meal planner template to create a personalized and balanced meal plan that fits your macro goals. Or high-calorie bulking snacks – if you struggle with hitting your calorie intake target. SnacksĮxamples of macro-friendly snacks: Advertisementsįor more examples and some recipes, check out the list of healthy bodybuilding snacks that can help to hold you over to the next meal. Here are some of the foods that could be considered “macro-friendly”, namely low in calories, and high in volume.

#Quick macro meal planner pdf#

The macro cheat sheet below shows which foods mostly contain one macronutrient, as well as a combination of macros.įeel free to download this macro cheat sheet in PDF format.Īlso, all the foods are listed below, for your reference. In other words, track your macros.ĭepending on your goal and personal eating preferences the distribution of macro ratios can differ. So, in order to hit your fitness goal, it’s important that you track the food that you and hit specific calorie and macro goals every day. Carbohydrates have 4 calories per 1 gram.

Macronutrients are the main nutrients groups found in food that provide us energy (calories).Įach of these macronutrients has a caloric value: So, I created this simple macro cheat sheet that demonstrates which foods can be categorized as the source of each macronutrient, and combinations of macros.įirst of all, here is a refresher about what exactly are macronutrients or macros, for short. Looking back, that definitely was one of the challenges I had when I started out my fitness journey.Īpart from learning how to measure the food and use a tracking app, the next best thing is learning which foods contain different macronutrients. Especially for those who are new to the world of fitness and nutrition. Hitting those daily macronutrient and calorie targets on a daily basis, without some sort of macro cheat sheet isn’t an easy task.