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Deleted 27th May 2024 Coming back 3rd July 2025
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WHAT IS MACRO DIETING?
You probably haven't heard of that
Let me explain it to you
Macro dieting, derived from the macro diet approach, focuses on balancing the three key macronutrients
1 carbohydrates,
2proteins
3fats
while using the accurate measurement of these nutrients. This method ensures optimal health and appearance, making it an good technique for looksmaxxing
WHY SHOULD YOU MACRO DIET?
The bigger question is ¿why shouldn't you ?
But anyways I'll give reasons for credibility
1 Improved Skin Health:
Nutrient-rich foods support collagen
production, skin hydration, and repair, reducing signs of aging and promoting a clear, glowing complexion.
2 Body Composition:
Macro dieting helps maintain an optimal body fat percentage and lean muscle mass, contributing to a well-defined physique.
3 Hormonal Balance:
Proper nutrition supports hormonal balance, good for maintaining skin clarity and overall vitality.
4 Hair Health :
A diet rich in vitamins and minerals strengthens hair follicles, reduces hair loss, and promotes shiny, healthy hair.
Many more reasons you can research on but I don't want to waste time
COMPONENT NUTRIENTS OF MACRODIETING
There are only 3 main nutrients as I wrote above
1 CARBOHYDRATES:
The body's main energy source, found in foods like bread, pasta, fruits, and any thing that makes you fat ngl
2 PROTEIN
This is used for building muscle, building and repairing tissues, found in meat, fish, dairy products, beans, and nuts.
3 Fats and Oils
Least important one but still important
For hormone production, cell structure, and absorbing certain vitamins (Fat soluble ones A,D,E,K btw) .Healthy fats are found in avocados, nuts, seeds, and oils like olive oil.
Excessive of these can be bad and cause heart disease
The macro diet involves calculating the ideal ratio of macronutrients based on individual goals, whether it’s weight loss, muscle gain, or maintaining current weight. These ratios are to the individual's needs, activity level, and metabolic rate.
If you want to gain muscle I'd use more protein and less fat and carbohydrates
PROOF OF IT WORKING
Research supports the effectiveness of the macro diet for various health goals. A study published in the *Journal of the International Society of Sports Nutrition* found that individuals on a macro-based eating plan lost more fat and retained more muscle compared to those on a traditional calorie-restricted diet.
Another study in *Obesity Reviews* highlighted that macronutrient-balanced diets are more sustainable long-term compared to extreme low-fat or low-carb diets.
Link
pubmed.ncbi.nlm.nih.gov
HOW TO ACTUALLY DO IT
I've spent too much time beating around the bush now the get to it
1 CALCULATE YOUR DAILY CALORIE AND NUTRIENT NEEDS:
Using your age,gender,height, weight and activity level
Too find that you use your basal metabolic rate
One way is using the Mifflin-St Jeor Equation
BMR = 10W + 6.25H - 5A + 5
The other way is using Revised Harris-Benedict Equation:
BMR = 13.397W + 4.799H - 5.677A + 88.362
Third is using Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
W is body weight in kg
H is body height in cm
A is age
F is body fat in percent
A is age in years
Or you could just use a calorie calculator
2 Calculate Macronutrient Ratios:
Then use apps and websites to calculate how much of each nutrients you need a day.
3 Track Food Intake:
Use food tracking apps to log foods, scan barcodes, and suggest meals that fit within specified macronutrient ratios.
SAMPLE TIMETABLE
Breakfast
Greek Yogurt (150g):
- Protein: 15g
- Carbohydrates: 9g
- Fat: 4g
- Calcium: 150mg
- Vitamin B12: 0.6mcg
Mixed Berries (100g)
- Carbohydrates: 12g
- Fiber: 4g
- Vitamin C: 50mg
- Antioxidants: High
Almonds (30g):
- Protein: 6g
- Fat: 14g (mostly unsaturated)
- Vitamin E: 7.3mg
- Magnesium: 76mg
Total Nutrients:
- Protein: 21g
- Carbohydrates: 21g
- Fat: 18g
- Fiber: 4g
- Vitamin C: 50mg
- Vitamin E: 7.3mg
- Calcium: 150mg
Mid-Morning snack
Apple with Peanut Butter
Apple (150g):
- Carbohydrates: 25g
- Fiber: 4g
- Vitamin C: 8mg
Peanut Butter (20g):
- Protein: 5g
- Fat: 16g
- Carbohydrates: 7g
- Magnesium: 50mg
Total Nutrients:
- Protein: 5g
- Carbohydrates: 32g
- Fat: 16g
- Fiber: 4g
- Vitamin C: 8mg
- Magnesium: 50mg
Lunch
Grilled Chicken Salad
Grilled Chicken Breast (150g):
- Protein: 31g
- Fat: 3.6g
- Vitamin B6: 0.9mg
- Niacin: 14mg
Mixed Greens (100g):
- Carbohydrates: 3g
- Fiber: 2g
- Vitamin A: 4696IU
- Vitamin K: 80mcg
Avocado (50g):
- Fat: 8g (healthy fats)
- Carbohydrates: 4g
- Fiber: 3g
- Potassium: 250mg
Total Nutrients:
- Protein: 31g
- Carbohydrates: 7g
- Fat: 11.6g
- Fiber: 5g
- Vitamin A: 4696IU
- Vitamin K: 80mcg
- Potassium: 250mg
Afternoon snack
Carrot Sticks with Hummus
Carrot Sticks (100g):
- Carbohydrates: 9g
- Fiber: 3g
- Vitamin A: 16706IU
- Vitamin K: 13mcg
Hummus (50g):
- Protein: 4g
- Fat: 6g
- Carbohydrates: 9g
- Iron: 1.6mg
Total Nutrients:
- Protein: 4g
- Carbohydrates: 18g
- Fat: 6g
- Fiber: 3g
- Vitamin A: 16706IU
- Vitamin K: 13mcg
- Iron: 1.6mg
Dinner
Salmon with Quinoa and Steamed Broccoli
Salmon (150g):
- Protein: 23g
- Fat: 12g (omega-3 fatty acids)
- Vitamin D: 570IU
- Vitamin B12: 3.5mcg
Quinoa (100g cooked):
- Protein: 4g
- Carbohydrates: 21g
- Fiber: 2g
- Magnesium: 64mg
Steamed Broccoli (100g):
- Protein: 3g
- Carbohydrates: 7g
- Fiber: 2.6g
- Vitamin C: 89mg
Total Nutrients:
- Protein: 30g
- Carbohydrates: 28g
- Fat: 12g
- Fiber: 4.6g
- Vitamin D: 570IU
- Vitamin B12: 3.5mcg
- Vitamin C: 89mg
Evening snack
Cottage Cheese with Pineapple
Cottage Cheese (100g):
- Protein: 11g
- Fat: 4g
- Carbohydrates: 3g
- Calcium: 83mg
Pineapple (100g):
- Carbohydrates: 13g
- Fiber: 1.4g
- Vitamin C: 48mg
- Manganese: 0.9mg
Total Nutrients:
- Protein: 11g
- Carbohydrates: 16g
- Fat: 4g
- Fiber: 1.4g
- Vitamin C: 48mg
- Calcium: 83mg
Disclaimer
The information provided in this food guide is for educational and informational purposes only. The recipes and ingredient suggestions are based on general nutritional knowledge.
Please remember allergies
Peace
You probably haven't heard of that
Let me explain it to you
Macro dieting, derived from the macro diet approach, focuses on balancing the three key macronutrients
1 carbohydrates,
2proteins
3fats
while using the accurate measurement of these nutrients. This method ensures optimal health and appearance, making it an good technique for looksmaxxing
WHY SHOULD YOU MACRO DIET?
The bigger question is ¿why shouldn't you ?
But anyways I'll give reasons for credibility
1 Improved Skin Health:
Nutrient-rich foods support collagen
production, skin hydration, and repair, reducing signs of aging and promoting a clear, glowing complexion.
2 Body Composition:
Macro dieting helps maintain an optimal body fat percentage and lean muscle mass, contributing to a well-defined physique.
3 Hormonal Balance:
Proper nutrition supports hormonal balance, good for maintaining skin clarity and overall vitality.
4 Hair Health :
A diet rich in vitamins and minerals strengthens hair follicles, reduces hair loss, and promotes shiny, healthy hair.
Many more reasons you can research on but I don't want to waste time
COMPONENT NUTRIENTS OF MACRODIETING
There are only 3 main nutrients as I wrote above
1 CARBOHYDRATES:
The body's main energy source, found in foods like bread, pasta, fruits, and any thing that makes you fat ngl
2 PROTEIN
This is used for building muscle, building and repairing tissues, found in meat, fish, dairy products, beans, and nuts.
3 Fats and Oils
Least important one but still important
For hormone production, cell structure, and absorbing certain vitamins (Fat soluble ones A,D,E,K btw) .Healthy fats are found in avocados, nuts, seeds, and oils like olive oil.
Excessive of these can be bad and cause heart disease
HOW DOES IT WORK The macro diet involves calculating the ideal ratio of macronutrients based on individual goals, whether it’s weight loss, muscle gain, or maintaining current weight. These ratios are to the individual's needs, activity level, and metabolic rate.
If you want to gain muscle I'd use more protein and less fat and carbohydrates
PROOF OF IT WORKING
Research supports the effectiveness of the macro diet for various health goals. A study published in the *Journal of the International Society of Sports Nutrition* found that individuals on a macro-based eating plan lost more fat and retained more muscle compared to those on a traditional calorie-restricted diet.
Another study in *Obesity Reviews* highlighted that macronutrient-balanced diets are more sustainable long-term compared to extreme low-fat or low-carb diets.
Link
Effects of macronutrient intake in obesity: a meta-analysis of low-carbohydrate and low-fat diets on markers of the metabolic syndrome - PubMed
The metabolic syndrome (MetS) comprises cardiometabolic risk factors frequently found in individuals with obesity. Guidelines to prevent or reverse MetS suggest limiting fat intake, however, lowering carbohydrate intake has gained attention too. The aim for this review was to determine to what...
pubmed.ncbi.nlm.nih.gov
HOW TO ACTUALLY DO IT
I've spent too much time beating around the bush now the get to it
1 CALCULATE YOUR DAILY CALORIE AND NUTRIENT NEEDS:
Using your age,gender,height, weight and activity level
Too find that you use your basal metabolic rate
One way is using the Mifflin-St Jeor Equation
BMR = 10W + 6.25H - 5A + 5
The other way is using Revised Harris-Benedict Equation:
BMR = 13.397W + 4.799H - 5.677A + 88.362
Third is using Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
W is body weight in kg
H is body height in cm
A is age
F is body fat in percent
A is age in years
Or you could just use a calorie calculator
2 Calculate Macronutrient Ratios:
Then use apps and websites to calculate how much of each nutrients you need a day.
3 Track Food Intake:
Use food tracking apps to log foods, scan barcodes, and suggest meals that fit within specified macronutrient ratios.
SAMPLE TIMETABLE
| Breakfast | midmorning snack | lunch |
| Afternoon snack | Dinner | evening snack |
Breakfast
Greek Yogurt (150g):
- Protein: 15g
- Carbohydrates: 9g
- Fat: 4g
- Calcium: 150mg
- Vitamin B12: 0.6mcg
Mixed Berries (100g)
- Carbohydrates: 12g
- Fiber: 4g
- Vitamin C: 50mg
- Antioxidants: High
Almonds (30g):
- Protein: 6g
- Fat: 14g (mostly unsaturated)
- Vitamin E: 7.3mg
- Magnesium: 76mg
Total Nutrients:
- Protein: 21g
- Carbohydrates: 21g
- Fat: 18g
- Fiber: 4g
- Vitamin C: 50mg
- Vitamin E: 7.3mg
- Calcium: 150mg
Mid-Morning snack
Apple with Peanut Butter
Apple (150g):
- Carbohydrates: 25g
- Fiber: 4g
- Vitamin C: 8mg
Peanut Butter (20g):
- Protein: 5g
- Fat: 16g
- Carbohydrates: 7g
- Magnesium: 50mg
Total Nutrients:
- Protein: 5g
- Carbohydrates: 32g
- Fat: 16g
- Fiber: 4g
- Vitamin C: 8mg
- Magnesium: 50mg
Lunch
Grilled Chicken Salad
Grilled Chicken Breast (150g):
- Protein: 31g
- Fat: 3.6g
- Vitamin B6: 0.9mg
- Niacin: 14mg
Mixed Greens (100g):
- Carbohydrates: 3g
- Fiber: 2g
- Vitamin A: 4696IU
- Vitamin K: 80mcg
Avocado (50g):
- Fat: 8g (healthy fats)
- Carbohydrates: 4g
- Fiber: 3g
- Potassium: 250mg
Total Nutrients:
- Protein: 31g
- Carbohydrates: 7g
- Fat: 11.6g
- Fiber: 5g
- Vitamin A: 4696IU
- Vitamin K: 80mcg
- Potassium: 250mg
Afternoon snack
Carrot Sticks with Hummus
Carrot Sticks (100g):
- Carbohydrates: 9g
- Fiber: 3g
- Vitamin A: 16706IU
- Vitamin K: 13mcg
Hummus (50g):
- Protein: 4g
- Fat: 6g
- Carbohydrates: 9g
- Iron: 1.6mg
Total Nutrients:
- Protein: 4g
- Carbohydrates: 18g
- Fat: 6g
- Fiber: 3g
- Vitamin A: 16706IU
- Vitamin K: 13mcg
- Iron: 1.6mg
Dinner
Salmon with Quinoa and Steamed Broccoli
Salmon (150g):
- Protein: 23g
- Fat: 12g (omega-3 fatty acids)
- Vitamin D: 570IU
- Vitamin B12: 3.5mcg
Quinoa (100g cooked):
- Protein: 4g
- Carbohydrates: 21g
- Fiber: 2g
- Magnesium: 64mg
Steamed Broccoli (100g):
- Protein: 3g
- Carbohydrates: 7g
- Fiber: 2.6g
- Vitamin C: 89mg
Total Nutrients:
- Protein: 30g
- Carbohydrates: 28g
- Fat: 12g
- Fiber: 4.6g
- Vitamin D: 570IU
- Vitamin B12: 3.5mcg
- Vitamin C: 89mg
Evening snack
Cottage Cheese with Pineapple
Cottage Cheese (100g):
- Protein: 11g
- Fat: 4g
- Carbohydrates: 3g
- Calcium: 83mg
Pineapple (100g):
- Carbohydrates: 13g
- Fiber: 1.4g
- Vitamin C: 48mg
- Manganese: 0.9mg
Total Nutrients:
- Protein: 11g
- Carbohydrates: 16g
- Fat: 4g
- Fiber: 1.4g
- Vitamin C: 48mg
- Calcium: 83mg
DisclaimerThe information provided in this food guide is for educational and informational purposes only. The recipes and ingredient suggestions are based on general nutritional knowledge.
Please remember allergies
Peace
Last edited:
