Macro Cheat Sheet

Let nutrition be easy and stress-free. Most people don’t want to be glued to their phones and agonizing over food tracking apps and weighing/measuring their food on the daily. So when building your meals, try aiming for mostly well-rounded meals that encompass a protein, carb, fat, and lots of veggies.

This macro cheat sheet should help (:⁣

Protein:

Protein helps us build muscle, carry good body composition, and helps keeps us satiated and feeling full between meals. Research still supports getting ~0.7-1.0 grams of protein per pound bodyweight daily. Meaning a 150 lb person might aim for ~105-150 grams per day.

Let’s say someone is aiming for 120 grams of protein because they weigh 120 lbs. That means they’d be need to eat nearly ~20 oz of meat in a day. Meaning little skimpy 2-3 oz portions of meat probably aren’t gonna cut it.

Carbs:

Carbs are delicious, give us energy and keep us fueled during workouts, can help us build muscle, support our recovery from workouts, and also support our digestion via fiber.

Carb needs will vary greatly based on activity levels, but know that the more active you are, the more carbs you will likely need per day. Most active people will likely land within needing something like 3-5 grams per kilogram of bodyweight.

For example: 150 lb person / 2.2 = 68 kg = 205-340 grams of carbs per day.

Consider keeping tabs on fiber and aim for at least ~25-30 grams and lots of water daily. Fiber helps support digestion, heart health, blood sugar regulation, hormone health, healthy cholesterol levels, and more!

Healthy Fats:

Fats are important for our hair, skin, mood, hormone, and menstrual health. Healthy fats in our diet also help us absorb fat-soluble vitamins like Vitamins A, D, E, and K.

A great goal might be no less than 20-25% of calories from healthy fat sources.

Note: It can sometimes be common to see period problems or hormone issues if consistently eating lower fat (ex: ~30-50g/day). Everyone is different of course, but just something to keep in mind!

Where To Go From Here

I’m always posting educational content regarding nutrition, fitness, and sharing what I’m up to on my Instagram. You can also follow us on the Paragon Training Methods Instagram for tons of free workouts and more tips to help you look and feel your best!