Macro Breakdown & Meal Mechanics
Macro tracking for weight loss removes the guesswork from “eating healthy.” Here is your starting-point breakdown. Recalculate every 2 weeks as your weight changes.
Men (Starting Point Example — Adjust to Your Stats)
| Metric | Target |
|---|---|
| Calories | Bodyweight (lbs) × 11–12 |
| Protein | 1g per lb of bodyweight |
| Carbs | 30–35% of remaining calories |
| Fats | 25–30% of remaining calories |
Example for a 190 lb man: ~2,100–2,280 calories, 190g protein, ~180g carbs, ~65g fat
Women (Starting Point Example — Adjust to Your Stats)
| Metric | Target |
|---|---|
| Calories | Bodyweight (lbs) × 10–11 |
| Protein | 0.8–1g per lb of bodyweight |
| Carbs | 30–35% of remaining calories |
| Fats | 25–30% of remaining calories |
Example for a 150 lb woman: ~1,500–1,650 calories, 120–150g protein, ~110g carbs, ~45g fat
Rule of thumb: Never drop below 1,200 calories (women) or 1,500 calories (men) without medical supervision — extreme deficits stall metabolism and burn muscle instead of fat.
Clean Protein Sources
Chicken breast, turkey, egg whites, white fish, salmon, shrimp, lean beef (90/10+), Greek yogurt, cottage cheese, tofu, tempeh, lentils, edamame, whey/plant protein powder.
Complex Carb Choices
Oats, quinoa, brown rice, sweet potato, sprouted grain bread, farro, beans, chickpeas, berries, apples.
Essential Healthy Fats
Avocado, olive oil, almonds, walnuts, chia seeds, flaxseed, fatty fish (salmon, mackerel).
Hydration Formula
Bodyweight (lbs) ÷ 2 = minimum ounces of water per day. Example: 180 lbs ÷ 2 = 90 oz/day minimum. Add 16–20 oz for every hour of training.