Nutrition

How to Track Macros – Macro Q&A

October 17, 2023

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Hi, I’m Victoria! Certified in exercise physiology + nutrition coaching. I wanna help you create vibrant health without losing perspective on what matters.  

Meet Victoria

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Hi FRIEND!!

Have questions about tracking macros? This post is part 2 following “How I hit macros as a busy mom of 2”. It’s got lots of useful info if you’re just starting out and feeling overwhelmed.

If you didn’t get a chance to read that, I recommend starting there and then popping back here to browse through the Q + A.

These are all the most common questions that I get when it comes to tracking macros!

Hope this is helpful! Xo

*This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. As an Amazon Associate, I earn from qualifying purchases. I only recommend products I personally use and love!*


How to track macros - a macro Q&A

I am a vegan/ vegetarian, how do I track my macros? 

It is totally possible to hit macros as a vegan- you will naturally be lower on protein and higher on carbs and fat to compensate.

The most important thing is to make sure you are at least hitting the RDA for protein.

This is the least amount of protein that you should be getting daily to prevent deficiencies in the body. For vegans and vegetarians, I also would suggest taking a creatine supplement.

At the end of the day, I still have macros left over but I’m full— do I force myself to eat or not? 

Two things to consider- is it a once in a while thing or is it all the time?

If it’s once in a while, I say don’t worry about it. If you feel satisfied don’t worry about eating the rest. But pay attention to how you feel the following day.

Also- it’s important to note that while being “under” can be helpful for weight loss, consistently under-eating will lead to a slowed metabolism and will slow/stop your results altogether.

If you are consistently reaching the end of the day with lots of unused macros, it’s an indicator that you need to restructure your anchor meals to help you hit your daily goals.

I’m busy and I feel like I don’t have enough time to eat this much food. Help!

You must create an eating plan that works for you! Instead of opting out altogether, see how you can personalize a plan to fit your schedule.

One of the fastest ways to do this is to decrease the number of meals you are eating, and increase the portion size. Instead of trying to always eat three meals a day (and then consistently working through lunch and missing it) plan for 2! A big breakfast at the start of the day followed by a big dinner at the end of the day.

This does require you to get comfortable with bigger portion sizes. Don’t be afraid of this.

Spreading your eating out like this is essentially like doing a mini fast in the middle of the day- you need to eat enough to make sure that you can make it to your next meal without suffering.

how to track macros- a big breakfast

Should I be using protein powder? 

The goal is always to eat real food— however, that isn’t always doable. I say shoot for real food first and use protein powder to fill in the gaps!

How much protein powder is too much protein powder? 

The goal is always to eat real food, but in my opinion, using protein to supplement while you learn what works for you is totally ok.

As long as you aren’t switching out every meal for protein powder and you’re actively working on discovering more ways to get real food into your diet- use it to fill the gaps as needed.

It’s important to note it’s not harmful to your health to use multiple servings of protein powder during the day, you’ll just miss out on the micronutrients that come with real food.

What should my macros be? 

Macros are personalized depending on age, activity level, sex, and your goals. So while I can’t tell you what yours should be, you want a healthy balanced ratio of all three (carbs, protein, and fat).

Check out my Macro Mentorship for help or try multiple free calculators online and compare them to make sure you are in the right ballpark before committing to any macro guidelines.

How do I know if I need to adjust my macros? 

You should track your macros for at least 2-3 weeks before making ANY changes. It takes time to see results.

Before making any changes you need to check your adherence to how closely you’re actually following the guideline you’ve created. If the goal is weight loss, you need to be tracking every bite, lick, and spoonful for 2- 3 weeks before making changes.

If you have been adhering perfectly and still see no change then you can make tweaks. I’d recommend doing this with the help of a coach. 

If the goal is muscle growth or a change in body composition, I’d suggest waiting 4+ weeks before making any changes.

It’s also important to note how you FEEL. If you feel great + clothes feel good, but the scale isn’t moving— keep doing what you’re doing without making any changes.

If you feel hungry, have low energy, sleep quality is dropping, or you’re suffering from brain fog— then you can make changes sooner.

The scale isn’t changing but I feel great... what’s happening? 

If the scale isn’t changing but you feel good and your clothes are fitting better- keep doing what you’re doing! Your body composition is changing which can be better than weight loss in a lot of individuals.

Why do I need to track macros? Can’t I just eat less? 

You can try. But “eating less” can be detrimental to your metabolism for people who are already eating a small amount.

Macros help create balanced meals so that you are meeting your nutritional needs and supporting your body to be the best it can be.

How do I track my food? 

You need a kitchen scale! This is the one I use.
This will help you get accurate numbers as you build your plate.

I’ve suffered from an eating disorder in the past. Is macro counting right for me? 

I would highly recommend working with a coach to help navigate the learning process while protecting your mental health.

You can learn a lot about how to support your body but if your mental health suffers it isn’t worth it.

Ask for help before you get started. 

I'm ready to track my macros!

Ready to get started? A macro mentorship with me is basically healthy big sister vibes. I’ll gas you up, show you what to do, and make sure you feel good doing it. Grab yours here!

 

 

Xo,

Victoria


 

Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.

Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.

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