Beginners Guide to Macros

Have you tried flexible dieting & macros?
If you’re anything like me balancing my desire to eat yummy food, but not end up feeling heavy and bloated is a struggle. That’s where I found that measuring my dietary intake and counting macros can help.

All 3 macronutrients are needed for a balanced lifestyle. Protein Carbs and Fat. Depending on your goals and your UNIQUE body type (age, weight, height and body composition) your ratio of consumption of each macro will vary.

It’s amazing how many carbohydrates we can easily drink and not even think twice about it! Most people think of carbs as bread, pasta, muffins, etc but that wine or “healthy smoothie” contains carbs too. A LOT of them! And, it always surprises people that veggies are considered carbs! But veggies can be separated into starchy carbs (like potatoes) and non-starchy carbs (like leafy greens), the former containing more carbs than the latter.

No matter your goals this chart (below) shows some good things to know about the foods you’re eating condensed into a handy chart!


You may have followed my journey on Instagram @livingbeautyamelia
I share my problems and how I overcome them. I get so many messages from you all letting me know that by sharing the honest journey it makes you believe in yourself! Follow me for daily motivation and tips to help your fitness and nutrition goals.

Do you want to know how to use macros to lose weight?
The first step is to download a macro app and I personally use My Net Diary Pro.

Amelia’s Step by Step Guide to Macros

  1. Enter your details. Weight, height, age and activity level.
  2. Check the settings I prefer NOT to subtract exercise as this is not accurate (turn that off in settings)
  3. Set your goal (amount of kilos to lose and time frame)
  4. Set your ratios of Protein Carbs and Fats (grams per day)
  5. Start your daily food log by searching the food you consume and enter them daily.
  6. So, you will have a daily calorie budget but you also need to hit your daily targets of protein, carbs and fat.

Measure your portions
A food scale is your best friend if you are new to counting macros and are really serious about losing weight. You don’t have to use it forever but this digital scale should be used for at least 8-12 weeks to measure everything you consume. After this time you may be able to measure “by eye” but MANY people under predict what they consume.

These tools are not meant to make you overthink food, but rather to understand that by measuring your intake you can get better muscle tone (by ensuring adequate protein intake) but also lose body fat, by eating appropriate portions for your body.

From here we would split the calories into macros – and the client can track their daily grams of protein carbs and fat

You don’t have to enter everything you eat into an APP on your phone to get results but this can help you learn about food.

Many clients also use a meal plan in conjunction with tracking as this takes the work out of the daily calculations. We do the work for you!

Do you want to make changes?

Contact Amelia today

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