Do you really need to count every gram of protein, fat, and carbohydrate you eat?

What if there was an easier way to keep your macro nutrient content in check?

Most people track their macros by reading labels or checking apps. Staying on track with your macro intake is important, but can be much simpler.

Nutrient dense foods give your body the macro nutrients (carbohydrate, fat, and protein) that your body needs to optimally function (strength, immunity, tissue healing, mental performance, and endurance).

To keep macro intake correct while avoiding counting the grams of your macros in everything you eat, learn these basic serving sizes and ideal servings per day. You’ll do just as well.. (not our opinion..actual research)

A serving of protein is the size of your palm (our palms are different sizes based on our body size, so this is a customized serving that is ideal for you!) Women should ideally consume 4 servings per day of lean protein. (turkey, chicken, fish, grass fed beef, eggs 2 eggs equal one serving)

A serving of vegetables is the size of your fist. Women should ideally consume 4-6 servings of vegetables per day.

A serving of complex carbs is a cupped handful. Women should strive for 3 servings per day. Whole unprocessed complex carbs like quinoa are not the devil and won’t wreck your life.. Some people have difficulty with carbs, so we can always adjust the amount up or down based on goals and activity level.

A serving of healthy fat is the size of your thumb ( olive oil, raw nuts, seeds, healthy homemade dressings). Women can start with 4-5 servings of fat per day.

Shoot for these serving sizes and servings per day targets and you’ll be very close to your ideal macro intake. If you are monitoring your macros for fat loss, measure what happens (girth measures are best at home and I’ll write a blog later this week to show you how and where to measure).

We then modify and customize the plan based on your results. (makes sense right…why get so complex and count every gram early on if you’re making good progress in a much easier way)

Drinking calories is an easy way to nullify your progress, so increasing your water intake is crucial to reaching your goals.

Sauces and toppings are also a way to derail your progress, because they add hundreds of calories per meal that shift the energy balance and allow your body to maintain its current storage of fat.

On the other side of the equation is energy expenditure (exercise). I’ll also write about the best exercise for fat loss this week to help achieve your results even faster..

I hope this gave you a simpler way to keep your macro nutrient intake on point without as much work!


Want to get started now… in just 14 days you will successfully get in better shape and acquire all the tools you need to take back your fitness.