How to Adjust Your Macros
At FIT By Katy, the foundation of all things nutrition-related is macros. The powerful system of tracking your macronutrients is the key to a balanced and healthy diet that delivers results. By focusing on the three macronutrients: fat, protein, and carbs, we’re able to focus on our nutrition as a whole and stop stressing over calories.
If you’re new to macros, the process can seem a little overwhelming at first. Don’t panic. Whether you’re doing the coached or uncoached version of the #FBKGetSchooled challenge, we’ve got the ultimate guide to macro adjusting that will work for whatever your goals may be.
Assess Your Goals
Before you start changing up your macros, ask yourself “What am I trying to achieve?” Are you hoping to lose weight? Maybe you’re wanting to gain some muscle and grow. Depending on what your goals are, you can adjust your macros accordingly.
Give Yourself a Macro Report Card
In addition to completing all of your workouts, give yourself a grade in the following categories before you decide to adjust your macros:
- Macro Adherence - Are you hitting ALL of your macros +/- 5g? Make sure you’re not skimping anywhere before you give yourself an A+
- Water Intake - Are you getting at least 120oz of water per day? Staying hydrated is one of the most important aspects of a healthy lifestyle
- Cardio Adherence - 3 days of cardio a week is totally do-able! 20 minutes of getting your body moving, in combination with your strength training, will really kick your results up a notch.
- Rest & Recovery - Giving your body a full day of rest to recharge and recover is essential to muscle development. You can still get some movement in on rest days, go for a bike ride or a walk!
- Progress Photos & Measurements - The camera (and measuring tape) doesn’t lie! Take a peek at your before photos and compare them to where you are now to really see your progress
If you’re not doing all of these things consistently, take note of where you can improve and then reassess at your next check-in. If you’re getting straight A’s, but your progress is stalling, here’s how to adjust your macros:
Adjusting for Fat Loss
If you’re trying to lose weight, a slight reduction in your carbs and fats should help you see a change. Be sure to keep your protein the same, as it’s the key to building muscle. Remember, fats are 9 calories per gram and carbs are 4 calories per gram, so you’ll want to make small adjustments to ensure your weight loss is sustainable.
Here’s an example of a good reduction in macros for weight loss:
Adjusting for Muscle Gain
If you are trying to build muscle, you'll want to focus on increasing your caloric intake. Start by slowly increasing your carbs to ensure you are staying in an overall caloric surplus, then add in a bit more protein on top of that. In general, you should increase your calories by around 100-200 calories at a time. Make sure you're not adjusting every week! Allow 2-3 weeks to see how your body is responding.
Think about your macro breakdown being 35-40% protein, 35-40% carbs, and 15-20% fat. With an emphasis on protein, and by being in a caloric surplus, you’ll start to see results.
Here’s an example of a good increase in macros for muscle gain for strength training.
Macros can be a little tricky at first, but stick with it and you’ll be a pro in no time. Be sure to assess your goals and give yourself a report card before adjusting your macros. They're just one piece of the puzzle when it comes to putting together a plan to achieve your goals!
Learn from the best
If you’re doing the coached version of #FBKGetSchooled, check out this extra credit math lesson from Coach Brianna and Coach Jasmin to see how a coach decides whether or not to adjust your macros!