🥑 Calorie & Macro Counting: The Basics

Today we are talking about tracking macros, because even The Rock doesn’t just 'wing it'—he knows exactly how much protein is fueling those biceps.

🌟 Calories: Your Energy Budget

Calories are the currency of energy. Spend too many? Weight gain. Spend too few? Weight loss. Hit the sweet spot? Maintenance.

Calorie and macro tracking isn't the only way to shape your body, but it's the most efficient because it puts data and science behind the process. Instead of guessing, you're making informed decisions that bring real, measurable results.

Find Your Maintenance Calories: Track your food & weight for a week. If weight stays the same, congrats—you found maintenance!

Adjust Based on Goals:

• Fat Loss: 300-500 calorie deficit

• Muscle Gain: 300-500 calorie surplus

• Maintenance: Keep calories stable

Shortcut Formula:

• BW x 10-12 = Calories for Fat Loss

• BW x 13-15 = Maintenance Calories

• BW x 16+ = Calories for Gains

(Remember: 3,500 calories = ~1lb of body weight. Think of it as the price of admission to weight change.)

🥩 Macros: The "Big 3" That Matter

Protein and fats are essential, while carbs—though not required—can turbocharge performance like nitrous in a Fast & Furious chase.

Balance them right, and your body will purr like a sports car... or at least not stall out like a Monday morning without coffee.

Protein: The Builder

• 1g = 4 calories

• Goal: ~1g per lb of body weight (or lean body mass if overweight)

• Why it matters: Builds & repairs muscle, supports immune function, keeps you full

• Best sources: Meat, fish, eggs, dairy, tofu, protein shakes

• Fun fact: Protein has the highest "thermic effect"—your body burns more calories just digesting it (free calorie burn? Yes, please).

Fats: The Hormone Regulator

• 1g = 9 calories

• Goal: 20-35% of daily intake

• Why it matters: Essential for hormones, brain function, and cell health

• Best sources: Avocados, olive oil, nuts, fatty fish, grass-fed butter, cheese

• Avoid: Processed trans fats

Carbs: The Fuel

• 1g = 4 calories

• Why they matter: Energy for workouts, brain power, glycogen replenishment

• Best sources: Rice, potatoes, oatmeal, fruits, veggies

• Fun fact: While not "essential," they massively boost athletic performance.

📊 How to Actually Count Calories & Macros

If you're new to tracking, don’t worry—it’s easier than it sounds. Here’s a simple step-by-step:

1. Find Your Daily Calorie Needs – Use the formulas above or an online calculator to get a starting point.

2. Set Your Macros – Once you have total calories, break them down:

• Protein: 1g per pound of body weight (or ~30-40% of calories)

• Fats: 20-35% of daily calories

• Carbs: Whatever calories are left after protein & fat

3. Track Your Intake – Log everything you eat in an app like MyFitnessPal or Cronometer. Check nutrition labels and use a food scale for accuracy.

4. Adjust as Needed – If your weight isn’t changing after 2 weeks, adjust calories up or down slightly based on your goal (start with adjusting the carbs)

5. Stay Consistent – The more you track, the easier it gets. Aim for consistency, not perfection!

Mandatory to count calories to lose weight? (50 secs)

⚖️ Measuring Food: The Only Way to Know for Sure

Tips for Accuracy:

• Food Scale – Buy a food scale and weigh food for exact macros (ounces for meat and grams for everything else)

• Use Tracking App – MyFitnessPal, Cronometer, Macrofactor

• Label Reading – Always check/verify serving sizes! It could say one potato in the bag is 1 serving, but they are all different sizes. Go for weight number per serving instead.

• Weigh Raw vs Cooked - Raw more ideal, but just stick to one method

• Track your oil: Understand how quickly oils add calories. 1 gram of fat is 9 calories and oil is all fat. It can add up fast.

• Pre-Load Foods & Recipes: Get foods loaded in the app so they are easy to track.

• Eating Out: The more you eat out, the harder it is to track. Stick to simple meals you can estimate — or check if the restaurant lists nutrition info.

• Nuttab: searching raw ingredients in app, adding this word will give you are more accurate verified ingredient. (Ex. Broccoli Nuttab)

🌮 Refeeds & Biofeedback: Your Body’s Check Engine Light

After weeks of dieting, your metabolism slows. Enter refeeds—planned calorie increases, mostly from carbs, to prevent plateaus and re-establish hormonal balance and maintenance.

Signs You Need a Refeed:

• Constant fatigue

• Poor sleep

• Performance dropping in the gym

• Hunger levels through the roof

• Weight loss stops

The Fix:

1-2 times a week (possibly 2 days in a row), eat at maintenance (increasing carbs).

How often or how many times you do this depends largely on the biofeedback signs above.

You will gain a little bit of water weight over next day or two. This is fine, it will go away quickly once go back into cut.

If still losing weight and feel great, no need to refeed!

Final Thought

Counting macros isn’t rocket science—it’s just adult Tetris with food. Stack ‘em right, and you win.

Last weeks newsletter: 🥑 Sleep Better, Live Better

If this was helpful, feel free to forward it to a friend who’s learning how to track calories and macros!