Sick of shelling out cash for pricey apps and programs to monitor your macros? Well, buckle up, because this post is about to shake things up!
In today’s digital age, there are countless options available, but not all of them fit the budget, and many can feel overwhelming. If you find yourself feeling frustrated by those expensive subscriptions, don’t worry! There are free or affordable alternatives that can help you track your macros without breaking the bank.
First, consider turning to simple tools like spreadsheets. Programs like Google Sheets or Excel allow you to create customized trackers tailored to your specific dietary needs. With a little setup, you can log your meals, calculate your macros, and even visualize your progress over time—all without spending a dime!
Another great option is to leverage community-driven apps or platforms that offer free versions. Many fitness enthusiasts have developed tools that are accessible and user-friendly. These applications often feature helpful food databases, recipe suggestions, and community forums where you can share tips and support each other on your journey.
If you prefer a more traditional approach, jotting down your meals and macros in a journal can be just as effective. This method not only helps keep you accountable but also allows for reflection on your eating habits. Plus, there’s something satisfying about pen on paper that technology sometimes can’t replicate.
Don’t forget to explore online resources as well. Many websites offer free guides, meal plans, and even macro calculators that can help you stay on track without spending money. YouTube is also a treasure trove of information, where you can find tutorials and tips from fellow dieters who are sharing their expertise.
So, if you’re ready to take charge of your macro tracking without the hefty price tag, it’s time to ditch those expensive apps. Embrace the power of DIY solutions and community resources, and watch how easy it can be to achieve your fitness goals while keeping your budget intact!
First, calculate your daily intake requirements for protein, fat, and carbohydrates.
Dietary guidelines suggest the following daily total calorie intake for each macro;
- Protein, 30% (1.6g per kg or .76 per pound of weight)
- Formula: Your Weight in kg x 1.6 kg or Your Weight in lbs x .76lbs = Daily Protein Needs
- Fat, 20-35%
- Formula: .20 to .30 x Your Weight = Daily Fat Needs
- Carbs, 45-65% total with 25% in the form of fiber for women
Source: The Great Courses Plus. Body Composition: Protein’s Critical Role In Body Composition
Next, calculate the total number of calories contributed by each of the carbs, proteins, and fats individually and as a whole.
- 1 gram of Carbs = 4 Calories
- 1 gram of Protein = 4 Calories
- 1 gram of Fat = 9 Calories
Source: The Great Courses Plus. Body Composition: Food Labeling & Nutrition Choices
Finally, use these numbers as your daily benchmark to help track your daily intake. I created this Macro Calculator using Excel to track my macros. You can download a copy of itfor freehere.
We hope this helps facilitate your weight loss and muscle gain journey. Cheers to your success!