The Macro Diet for Beginners: How to Count Macros for Weight Loss

    How to Count Macros for Beginners | The right balance of macronutrients – carbs, fat, protein – is key to losing weight, building muscle, and helping you get the most out of your workout sessions. Of course, knowing how to create a balanced and healthy nutrition plan to support your weight loss goals and help you get more out of your exercise plan takes practice, and this 30-day macro diet plan is a great starting place, with 120 mix and match recipes! #countingmacros #macronutrients #macros

    Thinking of counting macros for weight loss? Losing weight is a huge feat, and counting macros is one of the best ways to reach your weight loss goals. Your body needs a certain amount of energy to maintain itself, and all energy is derived from the macros you eat! If you eat less than your body requires, that’s when weight loss occurs, and counting macros helps you do this in a way that doesn’t leave you starving for food. Intrigued? Check out how to count macros for weight loss!

    Understanding Macros: The Basics

    Macronutrients are a type of calorie that provide energy, and make up three major components of food: Carbs (to fuel energy), fat (to keep you full) and protein (to build and repair muscle). The right balance of macronutrients ensures quality results, whether you’re trying to lose or maintain weight, or build muscle.

    This is the breakdown of where the calories come from:

    1 gram of carbs = 4 calories
    1 gram of fat = 9 calories
    1 gram of protein = 4 calories

    Think of it this way: It’s not about the amount of calories in your food, but what type of calories are in your food. Even if you’re under a specific calorie limit, you may not being getting the nutrients you need. The right macro balance is key to a healthy lifestyle and sustainable weight loss.

    How to Count Macros

    The amount of macros you should be eating varies from person to person. Your ideal amount is called your “macronutrient ratio” and takes into account your height and weight, activity level, age, and weight loss goals. You can use a macro diet calculator or meal planning app to help you find your macro ratio (we list some great ones below!), or meet with a registered dietician to help you determine the best breakdown.

    If you’re counting macros for weight loss, try the following ratio: 10-30% carbs, 40-50% protein, 30-40% fat. Keep in mind, you’ll need to tweak your macros depending on the results you’re looking for and personal your activity level.

    2 Macro Diet Meal Planning Tips

    1. Be Open to Change
    Make sure the macro diet you decide on works for you. If you’re hungry, add more protein to your diet; if you’re tired, add more fibrous veggies to up your energy from carbs; if you’re not losing weight, lower your carbohydrate intake, especially at dinner.

    2. Invest in a Food Scale
    If you want to track your calories and macros precisely, using a food scale is key. Weighing your food before you eat it helps you recognize the correct serving size and what your exact calorie intake is. You’ll soon know how much specific amounts of fruits, veggies and meat looks like without even weighing it.

    5 Macro Diet Resources and Cookbooks We Recommend

    1. The Everything Guide to Macronutrients by Matt Dustin
    2. Meal Planning for Beginners: 70 Easy Macros Based Recipes by Christine Hronec
    3. Smart Macros Low Carb Cookbook by Smart Macros
    4. MyFitnessPal App
    5. My Macros+ App

    30 Day Macro Diet Plan for Beginners

    30 Macro Diet Recipes for Breakfast

    1. Protein Cookies | Well Plated
    2. Breakfast Wonton Cups | Stay Fit Mom
    3. Macro Friendly Pumpkin Spice Muffins | Patience and Consistency
    4. Cauliflower Hash Brown Egg Cups | Cafe Delites
    5. Tofu Scramble | PopSugar
    6. Keto Macro Pancakes | Keto Connect
    7. Millet Rice Pudding | Pickles and Honey
    8. Chickpea Chard Carrot Breakfast Bake | Vegan Richa
    9. Antioxidant Pumpkin Smoothie | Gourmandelle
    10. Overnight Oats | PopSugar
    11. Healthy Cinnamon Rolls | If It Fits Your Macros
    12. 5 Minute Vegan Breakfast | Marlene Watson-Tara
    13. Salsa Breakfast Bake | Carrots N’ Cake
    14. Protein French Toast | The Macro Experiment
    15. Banana Almond Cream Shake | Body Building
    16. Paleo Breakfast Bowl | PopSugar
    17. Chocolate Chip Protein Muffins | Stay Fit Mom
    18. Pumpkin Spice Protein Pancakes | If It Fits Your Macros
    19. Macro-Friendly Monkey Bread | The Macro Experiment
    20. Breakfast Casserole | Spark Recipes
    21. Freezer Breakfast Sandwiches | Malzisfit
    22. Macro Breakfast Bowl | Laura Schoenfeld
    23. Savory Breakfast Waffle | Make It Macro
    24. Brownie Protein Overnight Oats | Make It Macro
    25. Red Velvet Protein Waffles | The Macro Experiment
    26. Skinny Bagels | Make It Macro
    27. Egg White Bites | Make It Macro
    28. Sweet Potato Pancakes | The Macro Experiment
    29. No Bake Veggie Frittata | PopSugar
    30. Chocolate and Banana Waffles | If It Fits Your Macros

    30 Macro Diet Recipes for Lunch

    1. Lentil Meatballs | Well Plated
    2. Lemon Chicken Salad Sandwich | Sass en Masse
    3. Chicken and Avocado Burritos | Closet Cooking
    4. Macro Bowl with Carrot Ginger Almond Sauce | Coconut and Berries
    5. Thai Stuffed Sweet Potatoes | If It Fits Your Macros
    6. Zucchini Pad Thai | The Macro Experiment
    7. Bacon and Egg Macro Bowl | Oh So Savvy Mom
    8. Chicken Mushroom Shish Kabobs | Fit Women Eat
    9. Tomato Pesto Panini | Malzisfit
    10. Skinny Southwestern Salad | The Pinning Mama
    11. Pineapple Chipotle Salmon Tostadas | Joyful Healthy Eats
    12. Chicken Quinoa Salad | Fit Women Eat
    13. Skinny Fried Rice | Malzisfit
    14. Macro Bowl with Turmeric Tahini Sauce | Keepin’ It Kind
    15. Smoked Salmon Sushi | If It Fits Your Macros
    16. Zucchini Pasta | Pop Sugar
    17. Cuban Sandwiches | The Macro Experiment
    18. Creamy Taco Soup | Mason Fit
    19. Pizza Stuffed Chicken Breast | Body Building
    20. Get Healthy Macro Bowl | A House in the Hills
    21. Macro Friendly Cobb Salad | Patience and Consistency
    22. Tuna Casserole | Stay Fit Mom
    23. Southwestern Veggie Bowl | One Sweet Mess
    24. Turkey Lettuce Wraps | Eat Yourself Skinny
    25. Soba Noodles with Roasted Tomatoes, Mushrooms and Eggs | Cook Nourish Bliss
    26. Tofu Banh Mi | Gourmandelle
    27. Mexican Tempeh Quinoa Salad | Pop Sugar
    28. Healthy Chicken Nuggets | The Macro Experiment
    29. Roasted Squash and Farro Salad | PureWow
    30. Sweet Potato Hemp Seed Quinoa Bowls | Making Thyme for Health

    30 Macro Diet Recipes for Dinner

    1. Baked Chicken Parmesan | Well Plated
    2. Coconut Papaya Rice with Turkey Patties and Baby Spinach | Fit Women Eat
    3. Root Vegetable and Sage Pesto Salmon | Lexi’s Clean Kitchen
    4. Turkey Taco Spaghetti Squash Boats | Skinny Taste
    5. Quinoa Enchiladas | Delish Knowledge
    6. Macro-Friendly Pizza | Medium
    7. Turkey Chili | Malzisfit
    8. Brown Rice Miso Macro Bowl | Nutrition Stripped
    9. Salmon Quinoa Burgers | Eat Live Run
    10. Poached Fish in Tomato Basil Sauce | The Healthy Foodie
    11. Lemon Sriracha Chicken Stir Fry | If It Fits Your Macros
    12. Sausage Biscuit Gravy Casserole | Malzisfit
    13. Korean Ground Beef | Mason Fit
    14. Blackened Chicken with Pineapple Salsa | Ledbetter
    15. Macro Friendly Beef Stroganoff | Working Against Gravity
    16. Curried Red Lentil and Quinoa Bowls with Cilantro Mint Chutney | Oh My Veggies
    17. Coconut Red Curry with Chickpeas | Minimalist Baker
    18. Baked Sesame Ginger Salmon | PureWow
    19. Cauliflower Rice Stir Fry | Minimalist Baker
    20. Sesame Orange Chicken | Stay Fit Mom
    21. Instant Pot Sloppy Joes | Mason Fit
    22. Light Mac and Cheese | Malzisfit
    23. Healthy Bacon Cheeseburger Soup | Malzisfit
    24. French Dip Sandwiches | Stay Fit Mom
    25. Chili Mac and Cheese | Stay Fit Mom
    26. Chicken and White Bean Soup | Carrots ‘N’ Cake
    27. Honey Sriracha Lime Salmon | Creme de la Crumb
    28. Cauliflower Rice Bowl | Carrots ‘N’ Cake
    29. Sweet Ground Beef and Broccoli | Mason Fit
    30. Tuna Casserole | Stay Fit Mom

    30 Macro Friendly Snack Recipes

    1. Zucchini Fritters | Just a Taste
    2. Oven Roasted Root Vegetables | Bren Did
    3. Sweet Potato Fries | Stay Fit Mom
    4. White Bean Hummus | Gourmandelle
    5. Rhubarb Crumb Bars | Squatting for Snacks
    6. Yogurt Filled Melon | Pop Sugar
    7. High Protein Cheese Sauce | Mason Fit
    8. Core Camper Protein Balls | Body Building
    9. Taco Bites | Malzisfit
    10. Frozen Yogurt Granola Bites | Stay Fit Mom
    11. Spicy Sweet Potato Wedges | Easy Peasy Creative
    12. Peanut Buttery Apples with Grapes | Pop Sugar
    13. Brussels Sprout Chips | Delish
    14. Fresh Tomato Basil Bruschetta | Stay Fit Mom
    15. Avocado with Cottage Cheese | Pop Sugar
    16. Angel Food Protein Cake | The Macro Experiment
    17. Tomato Basil Bruschetta | Stay Fit Mom
    18. Frozen Yogurt Cupcakes | Pop Sugar
    19. Almond Joy Protein Bars | Malzisfit
    20. Hot Salsa Verde | Serious Eats
    21. Low Calorie Ice Cream Sandwiches | Stay Fit Mom
    22. Peanut Butter Protein Balls | Pop Sugar
    23. Pumpkin Hummus | Body Building
    24. Low Carb Cheez-It Crackers | Mason Fit
    25. Protein Chocolate Chip Cookies | From the Heart
    26. White Chocolate Cranberry Protein Balls | Malzisfit
    27. Butter Cookie Energy Bites | Low Carb with Jennifer
    28. Protein Pudding | Stay Fit Mom
    29. Protein Pumpkin Bread | The Macro Experiment
    30. Cheeseburger Bites | Mason Fit

    There are so many macros diet recipes for you to enjoy! If you’re on a weight loss journey, start counting macros and see awesome results!