![]() ![]() Don’t let this be an excuse to quit tracking though! Here’s a tip (straight out of my course, “ Macros Made Easy”) that will improve the accuracy of your tracking: repeat the same entries over and over again. It’s no secret that a “crowd sourced” food-tracking app like My Fitness Pal will be riddled with errors. Think of them as a goal posts that you’ll use throughout the day to hit your targets on a regular basis! However, if you have them in the back of your mind, you will know how to make simple alterations in upcoming meals so you’re never left surprised at the end of the day. Certainly there will be days when you have meals that are higher or lower than your checkpoints. You do not have to hit your checkpoints each meal of every day. ![]() Keep in mind that macro checkpoints are not iron clad. It might be tough to think about how you’re going to hit 140 g protein per day, for example, but when it’s divided across 4 meals – it doesn’t seem so impossible, right? This means you’d need to have around 35 g protein, 17 g fat, and 44 g carbohydrates at each meal or snack in order to stay on track towards your macro totals by the end of the day. To calculate your checkpoint macros, you’ll take all of your macro totals and divide by 4. There’s no “right” number of meals or snacks per day, so this could be 3, 4, 5, even up to 6 meals per day depending on your preference!Īs an example, let’s say your macros targets are 140 g protein, 70 g fat and 175 g carbohydrates, and you typically have 4 meals per day. To find your checkpoint macros, take your macro targets for the whole day and divide them by how many meals you typically like to have. One way to avoid making franken-meals to hit your targets by the end of the day is by using “checkpoint macros” as reference points. This will allow you to see that you might have some protein to make up for in other meals, and you’ll also need to hold back on some carbs and fats in order for the pizza to fit in your day. You could pre-log a couple of slices of a generic “pizza” entry in your dairy OR you could select the specific brand of pizza you know will be served later.You could pre-log a generic “brownie” entry from your food database OR you could log 20-30 grams of “quick add carbs” and 10-20 grams of “quick add fat” (if logging in Cronometer) to carve some space for a potential treat later on.Depending what you order in the moment, you can adjust or add more entries later. ![]()
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