Looking to set your macros for fat loss? We can help! We started this series with setting calories. Now let’s move on to protein.
Remember that macros are person to person specific. You’ll see better success in terms of results and sustainability if you have macros tailored to your specific lifestyle and goals versus the generalities we’re going over in this series. Click HERE to get your custom macro count tailored to your lifestyle and goals. You’ll see the greatest amount of success working 1:1 with a coach as we set and adjust macros weekly based on client biofeedback and results. Learn more about our 1:1 coaching program HERE.
Let’s talk protein! Protein is the building block of skeletal muscle mass. As we age our muscle mass naturally deteriorates at an alarming rate. Preserving your muscle mass should be of utmost importance to you regardless of your weight loss goals. You have to be incredibly intentional to fight that muscle deterioration. Increases in muscle mass can lead to less body fat, a stronger immune system, and improved energy levels. All that to say, you want to be consuming protein in the right quantities. Too much protein isn’t doing your body any favors either. We suggest taking your body weight times .8 all the way up to 1.1 depending on your goals and your comfort level. If you have 30 + pounds to lose, run this formula off of your goal body weight. You’re going to consume this much protein daily in grams.
150 (body weight) times .8 = 120 grams (on the low end).
150 times 1.1 = 165 (on the high end).
There are a number of factors to take into consideration when deciding where to start your protein intake and one of the most important is evaluating how much you naturally consume. Most women eat less than 100g of protein daily. Taking your current protein consumption of less than 100g/day to upwards of 150g/day can be very challenging. To give you some perspective. 1 chicken breast cooked has about 25 to 30 grams of protein. Start at an attainable goal for yourself. You can always work your way up as you get more confident and resourceful. Click HERE to learn how to go from 100g to 150g of protein daily.
We specialize in creating high protein, macro friendly recipes that are delicious and you can find so many options on our website for FREE HERE. We also have Macro Monthly Meal Plans and Cookbooks available for purchase that will be a GAME CHANGER in terms of reaching your protein goals.
Ready for Part 3? Click HERE to learn How Many Fat Grams You Should Be Eating For Fat Loss.
Ready for Part 4? Click HERE for How Many Carbs You Should Be Eating For Fat Loss.
Be sure to check out Part 1 where we discussed Step 1: Setting Calories.
If you’re interested in the formulas we use to set and adjust macros, The Stay Fit Mom Guide to Macros on Your Own is for you.