How to Start a Basic MACRO Diet

You may be thinking, “What exactly is a MACRO diet, and how do I start this?”

Basically, the MACRO diet means looking at foods in terms of their protein, carbohydrate, and fat content, rather than by simply counting calories. There is a little more math involved with this diet, but the dividends you will reap are well worth the initial pain in the backside.

The main things to remember are:

  • 1 gram of protein equals 4 calories.
  • 1 gram of carbohydrates equals 4 calories.
  • 1 gram of fat equals 9 calories.


So this means if you have an egg, for example, the MACRO details would look like this:

  • 1 large egg = 71 calories
    • 6g of protein (6 g X 4 = 24 calories)
    • 0.6g of carbs (0.6 g X 4 = 2.4 calories)
    • 5g of fat (5 g X 9 = 45 calories)
      • Obviously there is some rounding here since those numbers equal 71.4 calories, but don’t let that throw you off. I promise this stuff works!

Taking the first step to starting a MARCO diet may be scary, but keeping a food journal really takes a lot of the uncertainty out of it. What I did to get started was just write down the main foods I eat in a week (and their MACRO contents), so I now have a handy list of my favorite meals and how much they are.

To get started, just write down everything you eat in a day (along with the MACRO numbers). Do this for an entire week to see what you are eating and how that breaks down into each of the three categories.

Then check back next time when we dig a little deeper into what to do with these MACRO numbers!




P.S. Please like and follow this site to stay current on fresh content, and give me a follow on Instagram @fey_fitness or on YouTube at Fey Fitness.

Published by feyfitness

Hello everyone! Welcome to my webpage. This site is dedicated to helping people learn to lead more active lifestyles. I incorporate a mixture of Pilates, weight training, body weight movements and stretches to meet and exceed client expectations.

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