Macro Cheat Sheet

Macro Cheat Sheet

Feeling overwhelmed by nutrition and trying to lean into better habits? Try not to sweat it and let it be easy. When you build your meals, ideally we’d love to see mostly well-rounded meals that encompass a protein, carb, fat, fruit, and veggie (this macro cheat sheet infographic should help!)

Protein:

Protein helps us build muscle, carry good body composition, and helps keeps us satiated and feeling full between meals. Research supports getting ~0.8 – 1.0g protein per lb bodyweight daily, but unfortunately most people fall short on protein goals ):

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 people will likely land within something like 3-5 grams per kilogram of bodyweight.

For example: 150 lbs / 2.2 = 68 kg = 205-340 grams of carbs.

Consider getting a minimum of 25-30g fiber and lots of water and fluids daily. Fiber helps support digestion, heart health, blood sugar regulation, hormone health, and healthy cholesterol levels (:

 

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 fats.

Note: it can sometimes be common to see period problems or hormone issues if consistently eating lower fat (example: ~30-40g per day). Everyone is different of course, but just something to keep in mind!

 

Where To Go From Here

You can always check out my e-book, The Ultimate Guide to Nutrition, Muscle Gain, & Fat Loss if you want to get more details about supporting your nutrition and fitness goals (:

And we’re always posting workout and nutrition tips on our Paragon Training Methods Instagram page. Follow along for free workouts and more tips to help you look and feel your best!

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