Macro Goals Guide

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You’ve heard of macro tracking—but different calculators give different numbers. What's right for you?

There’s no magic number. What works for someone else might not work for you. Be open to experimenting with different breakdowns until you find one that suits you and your body. 

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Here are 4 main macro breakdowns—read each one and choose what's right for you and your goals.

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This breakdown most closely meets USDA recommendations and allows for the most flexible diet. Because of the protein and fat ratio, it's also great for vegans and vegetarians.

Great for these goals:

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Choose this if:

  • You exercise at a light to moderate intensity.

  • You prefer eating vegetarian protein sources and small portions of lean meats.

  • You want a variety of carbs in your diet, including pastas, grains, and even sweets.


Things to note:

  • This may not be for you if protein or fat leaves you feeling fuller than high-fiber carbohydrate sources.


Adjustments:

If you tend to eat more meat, try this ratio instead:

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To be successful at this ratio, focus on getting your protein and fat from low-fat animal protein and less from high-fat protein sources like fatty meats, nuts, and eggs.

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This breakdown works well for people who feel fuller on more protein and fewer carbs.


Great for these goals:

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Choose this if:

  • You exercise at a moderate to high intensity.

  • You tend to feel fuller on protein than carbohydrates.


Things to note:

  • Drink more water as higher protein intake makes your kidneys work harder.

  • Fiber intake can be lower on this ratio, so focus on high-fiber carbs to meet your fiber needs on this breakdown.


Adjustments:

You can opt for a higher fat ratio if you like nuts and eggs:

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This breakdown is popular for weight loss. It focuses on animal protein and fat sources with limited amounts of carbohydrates like grains and beans. It can be challenging for vegetarian and vegan diets.


Recommended for these goals:

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Choose this if:

  • You are okay with limiting carbs.

  • You want a jump start on weight loss.

  • You are not vegetarian or vegan.


Things to note:

  • People generally lose weight quickly but level off over a couple of months with this breakdown. Over time, the amount of weight lost is the same as a higher carb breakdown.

  • For a more sustainable weight loss diet, we recommend following this for a few months, and then switching to a higher carb breakdown.

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Keto focuses on a high fat intake from sources such as avocados, nuts, eggs, and fatty meats. To hit the low-carb breakdown, your carb sources will only be from non-starchy vegetables.


Recommended for these goals:

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Choose this if:

  • You are fine with eliminating grains and starchy carbohydrates from your diet.

  • You do well with limited food options and stringent rules.


Things to note:

  • Many people experience the “Keto Flu”: headaches, body aches, and fatigue, due to low carbohydrate intake.

  • It is crucial to follow this breakdown precisely in order to reap the intended benefits and outcomes.

  • Weight loss can be quick at first, but it slows down after a few months.

  • Because it is extremely limiting, Keto is challenging to sustain—try a low-carb breakdown if so.

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