🧠 Step 1: Know Your Calories
First, calculate your TDEE to determine how many calories you need daily. Whether your goal is to lose, maintain, or gain weight – calories are king. This is the most fundamental step.
🍗 Step 2: Set Your Macros
Split your calories into protein, carbs, and fats. A good starting point: 30% protein, 40% carbs, 30% fats. Adjust based on your activity level, preference, and goals. For example, athletes may need more protein.
🍽️ Step 3: Choose Whole Foods
Build meals using nutrient-dense foods:
- Proteins: chicken, beef, fish, eggs, Greek yogurt, lentils
- Carbs: rice, potatoes, oats, fruits, vegetables, quinoa
- Fats: olive oil, avocado, nuts, seeds, fatty fish
🕐 Step 4: Plan Meal Timing
Distribute meals evenly throughout the day. 3–5 meals with protein in each one helps with satiety and muscle repair. Consider your daily schedule when planning.
📦 Step 5: Prep & Track
Prepare meals in advance and track your food in many apps, or better yet, on my website, CalMacroCalc. Consistency is more important than perfection!
🔁 Bonus Tip
Be flexible! You can enjoy occasional treats – just make sure they fit your daily macros. This is called Flexible Dieting and it helps with long-term adherence.