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Subscriptions automatically renew unless auto-renew is turned off at least 24 hours before the end of the current period. Payment will be charged to iTunes Account at time of purchase. Here you can create your own cycles or you can use the predefined system cycles. With this tool you can cycle your calories and carbohydrates in order to break plateaus, accelerate fat loss, maintain lean body mass and prevent your metabolism from slowing down. Diet Planner: With the diet planner you can precisely plan your calories and macros for the different days of the week that can be different for workout and no workout days. The Macronutrient Calculator also gives you a meal example for the selected calories and macros. In this calculator you can create your own macros OR you can use the system macros for the following diets: Macronutrient Calculator: To maximize the fat loss and muscles gain you can also calculate and customize your macronutrients using the Macronutrient Calculator. The formula used here allows you to calculate approximately your body fat percentage. Daily Calories Intake Calculator: can be used to estimate the calories you need to consume each day depending on your goals (weight gain, weight loss or maintain your current weight). Our program allows us as coaches to dive in to see EXACTLY what your body needs to get that metabolism thriving and responding.The Fitness Calculator is a simple tool that allows you to easily achieve your goals (weight gain, weight loss or maintain your current weight). We start new groups the first of every month and it runs 6 weeks. Our 6 week coaching program includes one on one nutritional counseling, starting custom macro count, weekly check in/ analysis of progress photos, frequent macro adjustments, meal ideas, live videos, as well as high levels of accountability and support in the privacy of a closed Facebook group. Ready to dial in your nutrition and jump into our next 1 on 1 coaching group? Click HERE. It is only for this reason, that I’ve been able to make macro tracking work for my life for the long haul. It also gives you the freedom to program in a fun treat. When you plan your meals in advance it gives you the ability to manipulate portion sizes much easier. Altering portion sizes is one of the most under utilized tools when it comes to tracking. Need more fats? Add a side salad with dressing to your dinner. Need more carbohydrates? Add toast with jam to your breakfast. Need more protein? Have 5 oz of chicken instead of 3. Also remember that you can manipulate portion sizes to get so much of these foods to work. Remember that every person’s macros should be specific to them. I’ve included a few days of macro balanced meals below so you can get a good idea of how this can look practically. You get to program in the food you love as long as it fits! No guilt. You DO NOT… I repeat… you DO NOT… have to eat chicken, rice and broccoli all day long. Step 3: Enjoy your FOOD FREEDOM! This is one of the biggest perks of macro tracking. After you import your food, it’s just a matter of sticking to the menu! Until then check out our Macro Hacks post HERE to use a cheat sheet for identifying foods with protein, carbs and fats. As you continue on your macro journey, learning which foods have which macros will become second nature.
![meal planner to fit macros meal planner to fit macros](https://stayfitmom.com/wp-content/uploads/2017/01/30daydinnermealplan.jpg)
A good idea is to think protein with every meal and snack to ensure you’re hitting your protein goals (that’s typically the most challenging macro to hit for most women). We call +/-2g of fats, +/-5g of carbs, and +/-5g of protein within range. You want to keep fiddling with your macros until you get within range. You won’t always have to do this, but in the beginning it’s a game changer for success.
![meal planner to fit macros meal planner to fit macros](https://healthyeater.com/wp-content/uploads/2017/04/5-Day-macro-meal-plan.jpg)
Plan by logging your food in your macro tracking app for the following day the night before. Watch this short video clip that explains how. Step 1: Input your numbers into MyFitnessPal or another macro tracking app of your choosing. We specialize in working with beginners because we know exactly how it feels to get a set of arbitrary numbers and wonder where to go from there. We empathize with that question whole heartedly. One of the most commonly asked questions we get from clients after they receive their customized macros is, “What do I do now?!”