#Macro meal planner excel how to

The first step towards creating a macro meal plan is to calculate your total daily energy expenditure and set a personalized calorie target. Your height, weight, body fat percentage, life stage and nutritional or fitness goals all factor into macronutrient requirements. What Should You Consider When Creating a Meal Plan? Fats are more calorie-dense and contain 9 calories per gram. Carbohydrates and proteins contain 4 calories per gram. In most macro meal plans, carbohydrates account for anywhere from 45% to 65% of total calories, fat accounts for between 25% and 35% of total calories and 10% to 35% of total calories come from protein. Every meal plan based on macros varies based on the activity level, age and physical condition of the individual for whom the plan is intended. Macronutrient levels are often even more important than total calories.

One of the main advantages of macro meal planning is that you can eat any food that corresponds to your targets. Recommended macro breakdowns vary based on whether you want to build muscle, cut fat or maintain your current weight and body composition. What Is a Meal Plan Based On Macros?Ī meal plan built around macronutrients includes food that meets your daily calorie target and provides specific ratios of carbohydrates, fats and proteins.

#Macro meal planner excel how to

ZOZOFIT is here to help you understand what macronutrients are, find out how to determine your unique dietary requirements and get tips for creating a meal plan that meets your nutritional needs. A meal plan based on macros also has the potential to be less restrictive than many other diets. Whether you want to gain muscle or lose weight, calculating the macronutrients in your diet can help you reach your fitness goals.