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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Victoria
Victoria
September 18, 2020 03:46

Hi, Thanks for all the matter-of-fact, clear information! It has help me a lot. What are your thoughts of hitting calories/day vs. hitting avg. calories/day, also hitting proteins, fat and carbs /day vs. avg.day?
You sort of replied in the FAQ “Youโ€™ve exceeded all your macros” But that was only about overeating on one specific day. What is your take of hitting the calories (and protein, fat, carbs) on average as an ongoing strategy. ? Is it more important to consume my max 1400 every single day? Are there any concerns with consuming avg 1400/day? ex: 1350+2000+1100+1450+800+1400+1500, for a average of 1372/day? Same question with the micro targets.
Thank you!

Tiffany
Tiffany
June 2, 2020 19:57

Hi Andy, I have just started to count my macros and am using an app to track my food. Each day I am keeping below my grams for each of the macros but my ratios are way off. I canโ€™t seem to eat enough protein, which means my carb and fat ratios are higher. I just wanted to know how important keeping the ratio is and whether or not just sticking under daily grams is sufficient so lose weight or do I need to adjust this. Thanks for your help!
Tiffany

Shelly Walker
Shelly Walker
May 13, 2020 12:20

Oh my Gosh. Thank you for this article! I am constantly trying to figure out how to eat *so much* and fall short on protein and carbs because of intermittent fasting. This really helps. Question: should I just stop eating when I hit my caloric goal, even if I am deficient in macros? I canโ€™t get myself to mentally accept eating more to hit my macros :/

Serena
Serena
May 4, 2020 06:47

Who’s your certification through or what’s your degree in?

I’m super interested into progressing my knowledge in the fitness industry on an academic level.

Tim
Tim
April 23, 2020 03:47

Andy, I’ve been cutting and occasionally I reach my calorie target at the end of the day and am 30 grams of protein short of my protein target (I’m 170 lbs and an intermediate trainee). Which is better: eating an extra ~150 calories & ~30 grams protein to help preserve muscle or not eating and benefiting from the extra caloric deficit/fat loss? I’m pretty disciplined but when this happens there’s really not much I could have done differently given my family’s reality and thus occasionally find myself in this situation.

Walter Gernand
Walter Gernand
February 28, 2020 08:34

Hi Andy, if you are short on carbs, and not near a kitchen, can you down a soda to hit the number? I know food is the best option. Just looking for a shortcut when needed. ๐Ÿ™‚ Thanks!

Melissa Wise
Melissa Wise
January 30, 2020 04:12

Even with shakes, I’m consistently missing my protein goal. Is it alright to lower protein just a tad and increase carbs/fat to make up for the lost calories? Most days I’m full but have protein left to fill so then that ends up meaning I’m not getting my calorie goal either. On the calculation I’m at 1.4 g/lb, so what will the consequences be if I change that to 1?

Mollie
Mollie
December 18, 2019 21:17

Hi Andy, I’m newly vegetarian and am struggling to hit my protein targets. What protein sources do you suggest for vegetarians? Thanks!

Olga
Olga
December 2, 2019 06:55

Hello there ๐Ÿ™‚ Thank you for this post. I am wondering though if consistently hitting my protein goal and yet often going under recommended calorie goal has anything to do with why I am not seeing the scale move. Recently started strength training plus incorporating LISS cardio daily, learned about macros so now tracking them daily as well but as I have been used to eating less in the past, the increase in protein intake keeps me fuller and thus make me think it is not sensible to eat more calories to get to goal if I’m already full. Should I keep going and just be patient or do I adjust meals to meet my caloric requirement and possibly see results?

Daniel
Daniel
August 19, 2019 21:57

Hello Andy. Love your site.

Iโ€™ve been vegan for three years, and only recently have decided to try and te in better shape. However Iโ€™m having serious trouble reaching my protein macros. Is there a way to consume 150g or protein without using animal sources?

Krystina
Krystina
July 31, 2019 00:12

I’m finding it hard to reach my calorie goal every day. I’m also nervous about reaching it and going over on my protien and fat.

Rob Torres
Rob Torres
June 6, 2019 10:29

What is the minimum daily amount of Omega-6 required?

Is it true that burning them is bad?

Jamie mcintosh
Jamie mcintosh
June 6, 2019 07:11

Iโ€™m usually close to all my macros is it important a get them spot on is it ok if there all a bit short sort from my protein which is usually abjt higher but my carbs and fat are usually below will this make a difference

Mark Finnie
Mark Finnie
May 21, 2019 09:25

Hi Andy,

Should Fat from my fish oil supplement contribute to my daily Macro target? I’m taking 30ml of fish oil daily and its contributing 27 grams of Fat. I’m assuming yes but wanted to check.

Apologies if this has been asked before – I did have a look at some of your articles but didn’t see any reference.

Thans

Jesse
Jesse
April 21, 2019 00:03

I am relatively new to applying the concept of tracking my macros and have read that doing so in addition to high carb versus low carb days can help train my body to naturally burn unwanted restored fat but again, I am new to all of this and donโ€™t know exactly what works right for me just yet.

What is your opinion on the idea of adding in high and low carb days? Ex:) if Iโ€™m an endomorph I would consider five low carb days and two high carb days.

Is it the opposite of what tracking macros on a regular basis is all about?

Lastly, if you do recommend high and low carb days to help burn fat then do my work out routines matter as far as what days I would do my HIIT work outs and light weight training considering some days I might have less energy due to lack of carbohydrates.

Any help is greatly appreciated!

Dan
Dan
April 9, 2019 07:57

Is it important to eat your carbs, protein and fats in any balanced manner each meal, or just so long as you meet your daily goals, meaning, maybe dinner is carb heavy but lunch was mostly just protein, etc?

Ibeth
Ibeth
February 19, 2019 03:46

When trying to balance macros and calories you said calories are more important..so what if you were at your goal calories and macros but you burned some calories at the gym….do you add more food to replace those lost calories? If so with what?(carbs, fat, protein?)

Barron
Barron
April 28, 2018 09:48

Hey Andy,

This might sound crazy, but the most success I’ve had, as far as adherence and results, was when I followed the Slow Carb diet (a la Tim Ferriss). It’s been a while, but I picked it back up again since the beginning of 2018 and have shed ~20 lbs (9kg) so far.

I’m never hungry, and I also feel lighter, leaner, and less bloated eating fewer carbs (feeling like I look leaner might be a mental thing which probably helps with my adherence). In general I feel more in control, whereas I usually overeat carbs and undereat protein when counting macros.

Lastly, I allow myself to eat whatever I want once a week (usually sushi, but sometimes a slice or two of pizza and some cookies) which has satisfied me enough to stick with my plan the rest of the week.

Anyway, my Qs:

What would a sensible macro split be (percentage-wise) if I wanted to follow a lowER carb diet but allow some carbs in my meal plan? If it’s something I need to test and adjust, what percentage split of P/C/F would be a good place to start?

Is this even wise, or should I stick to Slow Carb protocol (which doesn’t count macros) since it’s been working?

Barron
Barron
April 30, 2018 01:53
Reply to  Andy Morgan

BOOM. Simple. Thanks brother

Adam
Adam
April 23, 2018 21:06

Hey Andy,

Curious on your research and experience with protein absorption. Lots of misconception out there online, and differing research out there as well. For example, some mainstream health sites saying your body can only absorb 25-30g of protein per sitting (I.e. eating every 2-3) hours.

For someone who does IF, this is a true struggle to reach those daily protein macro goals (~205g/day). Can you provide any insight into what seems like an easy myth to bust?

R.
R.
April 20, 2018 00:04

One note: there should be absolutely no problem with having a 50g shot of olive oil in case you need fats in your diet. I’m balancing with olive oil shots (from 10 to 50g, depending on the rest of the day) as it is the easiest way (both in exact dosing and having it done – 3 seconds max) to do that.

R.
R.
April 23, 2018 17:39
Reply to  Andy Morgan

Besides, the article does not exactly answer the question I asked in the e-mail: I was rather referring to a short-term change in meals TIMING, i.e. I eat normally 2:30 – 10.30 P.M. and I change to standard 3-meals routine (breakfast, lunch, dinner) for a few days – is that okay?

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