© 2024 STRONGHER FITNESS LLC. ALL RIGHTS RESERVED.
No part of this book may be reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, recording, social media posting, or by any
information storage and retrieval system, without written permission from the author.
By downloading this product, you confirm that you are 18 years of age or older, or have
obtained parental consent. Before beginning this plan or acting on any advice from Holland
Birkemeyer or StrongHER Fitness LLC, you agree to consult your physician. The material in
this plan is not a substitute for professional medical advice. If you are pregnant, nursing, or
trying to conceive, it is especially important to seek medical advice from your physician prior
to use. Holland Birkemeyer is a certified Performance Nutrition Coach, Performance
Personal Trainer, and Women’s Health Specialist, not a physician, counselor, or registered
dietitian. She shares guidance based on personal experience and current research. Further,
all guidance is simply general advice. By purchasing this product, you acknowledge that you
are doing so voluntarily and assume all risks and responsibilities associated with this plan.
You agree to release Holland Birkemeyer and StrongHER Fitness LLC from any liability for
injuries or issues that may arise from using this ebook on Beginner’s Guide To Tracking
Macros or any material from Holland Birkemeyer or StrongHER Fitness LLC.
Energy balance is especially important to understand when you have a body
composition goal. You can adjust and balance both your calories “in” (your diet)
and calories “out” (your total daily energy expenditure) to achieve the body
you’ve always wanted. In the world of fitness, energy balance serves as the
“magic formula,” which looks a little something like this:
Calories In LESS
THAN Calories Out
Calories In < Calories Out
= WEIGHT LOSS
Calories In EQUAL
WEIGHT
TO Calories Out = MAINTENANCE
Calories In = Calories Out
Calories In
GREATER THAN
Calories Out
= WEIGHT/MUSCLE
GAIN
Calories in > Calories out
This is a relatively simplistic view of what is often a complicated concept: if your goal
is to lose weight, you must create a calorie deficit; if your goal is to gain
weight/muscle, you must create a calorie surplus; if your goal is to maintain your
weight, you should stick to your maintenance calories. Once you grasp this concept,
you will start to see the results you are after.
Note: Calories In = Calories Out is not the perfect weight-loss or weight-gain formula. Hormone levels,
stress, sleep, and other lifestyle factors can affect weight loss and weight gain; however, the concept is still
widely accepted and still scientifically accurate.
PROTEIN
Protein is the most important macronutrient for those looking to change
their body composition (e.g., increase muscle, reduce fat). It is
composed of building blocks known as amino acids, which our bodies
use to repair tissues, break down food, and develop and strengthen
muscles. Protein is also the most satiating macronutrient, helping to
stave off hunger and keep you feeling fuller for longer.
WHY DO WE NEED PROTEIN?
Our bodies are constantly breaking down muscle tissue as part of
normal bodily functions. Exercise, in particular, causes microtears in
muscle fibers (essentially, when you work out, you are literally ripping
apart your muscle fibers from the stress). Eating high protein and getting
enough rest post-workout, as well as throughout the day, helps repair
these microtears so your muscles can grow stronger.
EXAMPLES
Chicken breast, extra-lean turkey, extra-lean ground beef, venison, lean
pork, bison, white fish, lobster, egg whites, cottage cheese, Greek yogurt,
whey protein isolate.
FATS
Fat plays a crucial role in regulating our hormone levels and helping our
bodies function optimally. There are three main types of fats:
Unsaturated Fats: Liquid at room temperature and are considered 'good'
fats. Unsaturated fats support healthy cognitive function and heart
health. Examples: olive oil, avocado, salmon, and nuts.
Saturated Fats: Solid at room temperature and are more difficult for the
body to break down, potentially increasing cholesterol levels. Examples:
fatty meats, full-fat cheese, and butter.
Trans Fats: Often labeled as 'bad' fats, trans fats are difficult for the body
to break down. They are created through a process called hydrogenation,
where manufacturers turn unsaturated oils into solid fats. Examples:
margarine, shortening, and vegetable oil.
WHY DO WE NEED FATS?
Fats provide a dense source of energy, as they contain the most calories of all
macronutrients, and they help absorb fat-soluble vitamins (A, D, E, and K).
They also play a role in hormone production, including hormones like
estrogen, progesterone, and cortisol, which are vital for various bodily
functions. Additionally, fats provide insulation to regulate body temperature
and protect vital organs.
EXAMPLES
Avocado, salmon, fattier cuts of meat (bacon, pork, sausages, salami,
pepperoni), coconut oil, olive oil, sesame oil, ghee, olives, nuts, seeds, nut
butter, egg yolks, cheese, full-fat dairy.
CARBOHYDRATES
Carbohydrates are the body's primary energy source, converted into glucose for
physical and mental activities. There are three main types of carbs:
Sugars/Simple Carbs: These provide quick energy and are found in foods like white
bread, rice, fruit juices, sugary cereals, and syrups. Their simple chemical structure
allows for rapid digestion, leading to quick energy spikes.
Startches/Complex Carbs: These are made up of longer chains of sugar molecules
that are digested more slowly, providing sustained energy. Foods rich in complex
carbs include brown rice, whole-wheat pasta, whole-wheat bread, and starchy
vegetables.
Fiber: Found in the cell walls of plants, fiber is not digested for energy but plays a
crucial role in digestion and in regulating blood sugar levels. Sources include
apples, pears, beans, lentils, popcorn, and chia seeds.
WHY DO WE NEED CARBS?
As mentioned above, carbs are the body's primary energy source, fueling cells, tissues,
and organs, particularly the brain and muscles. They help regulate blood sugar levels
and provide a quick energy reserve, essential for maintaining consistent energy
throughout the day (so you don’t crash and burn mid way through the afternoon).
Including a variety of carbs in your diet, especially from whole food sources, ensures
you receive not only energy but also essential nutrients like fiber, vitamins, and
minerals.
EXAMPLES
Whole-wheat bread, rice, pasta, cereal, bran, steel-cut oats, rolled oats, potatoes,
bananas, fruits with skins, vegetables, beans, pumpkin, barley, couscous, quinoa,
and buckwheat.
ARE CALORIES AND MACROS THE SAME THING?
Counting calories focuses solely on total amount of energy coming from
food and drinks, while tracking macros focuses on the specific macros:
protein, carbs, and fats. Both methods can help you lose weight, but
tracking macros is more powerful in acheiving your goals because it
considers the TYPE of food you are intaking.
WHAT IS THE BENEFIT TO MACROS INSTEAD?
Tracking macros ensures you're eating the right amounts of each nutrient,
which is crucial for overall health. While counting calories provides a basic
framework, it doesn't address the quality of your food intake. For example,
you might meet your calorie goal by eating doughnuts all day, but this isn't
ideal for your health. Tracking macros focuses on the quality of your food
by managing your intake of protein, fat, and carbs. This approach helps
you achieve a balanced diet, better energy levels, and improved body
composition (more muscle, less fat), ensuring you're not just eating
enough, but eating right.
MACRO TO CALORIE CONVERSIONS
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
In order to achieve your goals and maintain them, you need
to choose a diet that fits into your lifestyle, not the
opposite. In other words, if how you lost the weight is
unsustainable, the results will be unsustainable as well.
Most diet programs fail because they have you eliminate a
food group, depriving your body of nutrients, and leaving
you to feel deprived. Or, have you eat way too little calories
(compared to what you were eating), leaving you starving
and constantly thinking about food.
Introducing flexible dieting with macros. With this
approach, you can nourish your body with whole foods, all
while including your favorite foods too! No more restricting
certain foods, or labeling them as good or bad. Flexible
dieting gives you freedom with your food choices, making it
easier to stay on track with social events, eating out at
restaurants, or dealing with limited food options.
APPS
Tracking your macros is most convenient with an app like MyFitnessPal
(MFP). Although I'm not affiliated with MFP, it's the app I recommend for
tracking macros, as it's widely used by myself and my clients. MFP is
available in both free and premium versions. The free version has all the
basics you need, while the premium version offers a few more features
that I find can save you time—it's worth considering the premium version
to make tracking easier.
WHAT SHOULD MY TARGETS BE?
Macro targets are highly individualized and depend on various factors such
as your specific goals (fat loss, muscle gain, or maintenance), body
composition, activity level, and metabolic health. Your targets are not
something I can just “give you” without knowing anything about you, your
past history with dieting/fitness, etc.
While general guidelines like a balanced macro split (e.g., 40% carbs, 30%
protein, 30% fats) can provide a starting point, you must tailor these
targets to your unique needs. For a comprehensive guide on how to
calculate and adjust your macro targets based on your goals, reverse
dieting, tweaks for plateaus, etc, check out my macro book: Track to
Transform. This will help you understand the “why” as to why you are
doing things and how to make adjustments for long-term progress!
Otherwise you can always search “macro calculator” on Google to get a
broad baseline on where to start -- although they tend to round and not
consider YOU and your longer term goals unlike my macro book.
PROTEIN CARBS FAT MACRO-FRIENDLY FOODS
Egg whites Fruit Olive oil SNACKS
Whey protein Dried fruit Avocado Oil Air popped popcorn
isolate Potatoes Pesto Shirataki noodles
Turkey breast Squash Mayonnaise Dried seaweed strips
Chicken breast Sorghum Olives Edamame
Pork tenderloin Rice Butter / ghee
Jerky / Beef Sticks Fish oil FRUITS & VEGGIES
Oatmeal
Lean deli meat Salad dressings Celery
Honey/Syrup
Shrimp Coconut milk Cucumbers
Jelly/jam/chutney
Tuna Coconut cream Spinach
Kombucha
Cod Almond flour Mushrooms
Juice/Gatorade
Tilapia Walnuts Zucchini
Cereal
Mahi-mahi Macadamia nuts Cabbage
Bread
Cottage cheese Brazil nuts Radishes
Corn tortilla
Fairlife milk Bone marrow Pickles
Rice cakes
Nonfat Greek Blueberries
Barbecue sauce
yogurt CARBS & FAT Strawberries
Ketchup
Granola Lemon / Lime
CARBS & Wine / Beer
(tracked as carbs) Trail Mix BEVERAGES
PROTEIN Cookies
Non-fat Frozen Black coffee
Cheese + crackers yogurt Dark Chocolate Tea
Bagel/bread + deli Caramel popcorn Zevia Soda
meat FAT & PROTEIN Nut Butters Seltzer Water
Protein shake + fruit Cheese! Chips & Guac Unsweetened iced tea
Fruit + non-fat Eggs Avocado on toast Unsweetened cashew or
yogurt Bacon / pork belly Plantain chips Almond milk
Egg whites + corn Full fat yogurt Chia seeds Flavored water
tortilla Steak / beef Flax seeds
Tuna-rice or poke Coconut flakes CONDIMENTS
Cottage Cheese
bowl Siete Chips Salsa
Chorizo / Sausage
Quinoa or Wild Rice Hummus Mustard
Chicken thighs
Beans / lentils / peas Dolmas Hot sauce/Sriracha
Salmon
Cereal + skim milk Bread + butter Horseradish
Coconut milk +
Non-fat frozen PBJ Apple cider vinegar
protein
yogurt Banana + nut Fish sauce
Sour cream
Veggie burger butter Sauerkraut
Kefir
PB2 Energy balls Kimchi
Venison
Nutritional yeast
Non-fat flavored Prosciutto Pita + hummus
Stevia Drops
yogurt Bone marrow Granola Bars
Macro tracking app: MyFitnessPal is my favorite. I find it the most
user-friendly. I recommend the Premium feature as your able to
customize your target macros by gram or percentage.
Digital food scale: you can use tablespoons, measuring cups, etc,
but the most accurate is a food scale. If you want results, being
accurate and precise with your nutrition is very important.
Glass food storage containers: throw away the plastic, especially if
you microwave your food. Glass containers last longer and are
healthier.
Body weight scale: if you are tracking macros you need to also be
tracking your progress. This way you can adjust your macros
accordingly.
Progress pictures: the number on the scale doesn’t always tell the
whole picture. I highly recommend taking progress pictures every
2 weeks in the morning before eating or drinking anything.
Measuring tape: if you have a serious body composition goal start
taking body measurements. The number on the scale could stay
the same, but you’re actually gaining muscle and loosing inches of
body fat.
NEXT STEPS
So you are hyped up and ready to start tracking
your macros, but have no idea where to start or
what to eat to hit your goals?
I gotchu!
Step 1: My Macro Book HERE will guide you step-
by-step on how to calculate your macros and
everything else you need to know to achieve your
personal goals.
Step 2: Need inspiration for macro-friendly
meals? My seasonal cookbooks HERE offer 50
easy, delicious recipes your whole family will love
—helping you stay on track while enjoying the
foods you love!
Step 3: Looking for more structure? My
customizable macro meal plans HERE include 14
full days of eating, perfectly tailored to your goals,
so you can plan and hit your macros with ease!
