Macros 101

Please provide the text you would like me to proofread.5 min read

Hey bestie! 👑 Ready to kiss diet stress goodbye with macros? In this post I am here to spill the tea on counting macros and science-backed to fuel your shine. No math nightmares or boring plates, just a sparkly plan to glow your way. Let’s dive in and rise, bestie—here’s your guide to macro magic! ✨

What Are Macros? (The Science-y Sparkle)

Macros—short for macronutrients—are the three big players your body needs: protein, carbohydrates, and fats. Think of them as your hype squad, each with a science-backed superpower:

• Protein: Your muscle-repair BFF. It builds and preserves lean mass (think toned arms from lifting!) and has a high thermic effect—your body burns ~20-30% of protein calories just digesting it, boosting metabolism. Aim for chicken, eggs, tofu, or Greek yogurt.

• Carbs: Your energy spark. They’re your body’s preferred fuel, stored as glycogen in muscles for workouts (Your HIIT sesh? Carb-powered!). They also support brain function and recovery—think oats, sweet potatoes, or even a taco night.

• Fats: Your hormone glow-up. They regulate insulin and estrogen, keeping your mood and cycle steady. Plus, they’re key for absorbing vitamins (hello, radiant skin!). Go for avocado, nuts, or olive oil.

Counting macros means tracking grams of each to hit your goals—fat loss, muscle gain, or vibrant energy. Unlike rigid diets, macros flex with you—no food’s off-limits if it fits within your daily intake. Science says it works: studies show macro-based plans improve body composition and adherence vs. calorie-only diets, because you’re fueling smart, not starving.

Why Count Macros? (Your Bestie Glow-Up Boost)

Feeling stuck, bestie? Maybe you’re crushing gym sessions, meal-prepping like a pro, but your body’s not budging—or you’re done with kale-only vibes. Macros change the game, and here’s why:

• Bust Plateaus: Personalized grams fit your life—Research backs it: precise macro ratios optimize fat loss while preserving muscle.

• Ditch Diet Fatigue: Eat what sparks joy—occasional pizza, weekly wine, taco tuesday—while hitting targets. Studies show flexible dieting (like macros) reduces binge risks, keeping you sane.

• Own Your Confidence: Progress means CONFIDENCE. Even when ypou haven't arrived, you start leaning into the hot girl you already are.

• Make It Fun: Macros let you be creative, flexible and have fun!

  
  

Ready to slay? MyFitnessPal’s your go to—let’s break it down!

Step-by-Step: Counting Macros with MyFitnessPal

MyFitnessPal (MFP) is your macro wingwoman—free, simple, and my go-to for logging my favorite big mac bowls. Here’s how to make it your bestie too, with steps backed by science for a fierce start:

Step 1: Set Up Your MFP Profile (5 Min)

• Grab MyFitnessPal (iOS/Android, free; Premium ~$9.99/month for extras).

• Sign up—add a cutie profile pic for hot-girl energy!

• Input stats: age (e.g., 34), height (5’6”), weight (155 lbs), activity level (active for 3-5x/week workouts).

• Pick a goal—base it off of what you and your coach talk about!

• Bestie Tip: MFP suggests calories (e.g., 1,800/day), but we’ll customize macros for clients and challenge girlies—ignore their default for now!

Step 2: Nail Your Macro Numbers (10 Min)

• Your macros depend on your body and goals. A Macro Bestie coach (yo, that’s me!) fine-tunes them, but here’s a science-based start:

  • Calculate Total Daily Energy Expenditure (TDEE): Use tdeecalculator.net. Jenna, active, might need ~1,800-2,000 kcal for a slight deficit (studies say 10-15% below maintenance burns fat, keeps muscle).

  • Set your custom macro split

• In MFP: Settings > Goals > Nutrition Goals > Custom. Enter: 180g protein, 135g carbs, 60g fats. Save.

• Bestie Hack: Overwhelmed? My 1:1 coaching sets your grams in a snap—DM me to shine! ✨

Step 3: Log Meals Like a Pro (5 Min/Meal)

• Open MFP Diary. Tap “Add Food” for Breakfast, Lunch, Dinner, Snacks.

• Search—e.g., “grilled chicken” (100g = ~31g protein), “quinoa” (1 cup = ~40g carbs), “almond butter” (1 tbsp = ~7g fats).

• Scan barcodes (Trader Joes Greek Yogurt, logged in a snap)

• Adjust portions—e.g., “1.5 avocados” for 12g fats. MFP tracks macros live.

• Science Bit: Timing matters—spread protein (20-40g/meal) to maximize muscle synthesis; carbs pre/post-workout boost performance.

• Bestie Tip: Pre-log meals to hit numbers like a hot-girl boss. Save faves (“Bestie Taco Bowl”) for speed.

Step 4: Review & Tweak (3 Min)

• End of day, check MFP’s Nutrition tab—compares your protein, carbs, fats to goals (e.g., 170g/180g protein? Slay!).

• Off? Adjust tomorrow—swap fries (high fat) for berries (carbs). Science says 80-90% adherence drives results without stress.

• Bestie Hack: Snap a pink MFP screenshot for our Discord—show that 85% vibe!

Step 5: Glow with MFP Extras (Optional, 5 Min)

• Recipes: MFP’s blog has macro-friendly ideas—try “Protein-Packed Buddha Bowl” to match other besties colorful plates.

• Squad: Sync with Macro Bestie’s Discord—post “Nailed my fats!” for bestie hype.

• Track: Log weight weekly (Settings > Weight). Down to 152 lbs in a month? That’s your shine, bestie!

• Science Bit: Weekly weigh-ins (same time, AM) track trends—expect 0.5-2 lbs/month fat loss for sustainability.

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Macro Bestie’s Top 5 Macro Tips

1. Keep It Simple: Log meals in MFP (protein + carb + fat—like eggs, rice, avocado). Hit 90% grams, and you’re shining!

2. Make It Pretty: Plate meals like art—Salmon with gold sesame seeds pops. Share on in macrobestie circle community!

3. Plan Smart: Pre-log in MFP AM--Saves time, reduces stress. Hot girls are replaxed.

4. No Shame, Just Shine: Extra carbs? Log it, fit it, strut on—macros are freedom. Your bestie’s cheering, not judging!

5. Get Hype: MFP’s awesome, but coaching’s magic. My $129 1:1 program tweaks your macros and sparks your vibe—DM to join!

Macro Myths, Busted Bestie-Style

• Myth: “Carbs are the enemy.”

  • Truth: Carbs fuel glycogen— Glycogen powers deadlifts. Science says 3-5g/kg (105-175g for 70 kg) supports active women. Log rice in MFP, shine on!

• Myth: “Macros take forever.”

  • Truth: MFP’s scanner and faves make it 5 min/day. My coaching makes it glitter—easy peasy.

• Myth: “Fats make you fat.”

  • Truth: Fats balance hormones—60g keeps ya glowing. Studies show 20-35% of kcal (40-70g) is ideal. MFP tracks it, you slay it!

Shine Your Way, Bestie!

Macros aren’t a diet—they’re your vibe, bestie. With MyFitnessPal or macro first, you’re tracking protein, carbs, and fats to fuel your BEST life—science says it’s a win for body and soul. Start now: set MFP goals, log a meal (taco bowl, maybe?) Want it effortless? My Macro Bestie 1:1 coaching ($129/month) crafts your plan, hypes your wins, and keeps you shining.

XOXO,Brittany King, Your Macro Bestie