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#DAILY CALORIE TRACKER PDF HOW TO#

When you track macros, you don’t need to count calorie intake directly. Which means they can impact how you feel, perform, and even behave. Your body breaks down the macronutrients you eat into compounds used to help create energy, build body structures, create chemical reactions, and stimulate the release of hormones. There are three major macronutrients: Protein, carbohydrates, and fat. Just in case you’re not sure, let’s start by defining what macros, or macronutrients, actually are. Why tracking your macros gives you an advantage Depending on what you’re trying to achieve, this can negatively affect your appetite, hormones, energy levels (especially for physical activity), and nutrient consumption.Īnd that can make it harder to lose weight, gain muscle, eat healthier, and improve athletic performance. Most notably: This method doesn’t ensure you’re getting an appropriate amount of macronutrients for your body, goals, and preferences. There are, however, disadvantages to only tracking the total number of calories you eat daily. Learn more here.)īy tracking how many calories you eat, you can better know if you’re consuming the right amount of food for your goals. (Yes, this certainly sounds simple, but as you’ve likely experienced, there are many factors that make managing your calorie intake… not so simple. If you eat fewer calories than your body needs, you lose weight. If you eat more calories than your body needs, you gain weight. (For optimal results, it’s best to combine this nutrition plan with intuitive eating and self-regulation skills.) The problem with only tracking calories It gives you a nutrition blueprint for achieving your goals and, at the same time, helps you develop the skills you need to eat well for life. That’s why we created this calorie, portion, and macro calculator.

Improve your food choices and eating habits.

Eat the right number of calories and macros for your goals.

The rest of us typically need help with our eating, in the form of external structure and guidance, at least temporarily. Unfortunately, these “intuitive eaters” represent only a small segment of the human population. They’re able to maintain a stable body weight for years-even decades- without counting how many calories they eat, or tracking macros, or ever measuring their portions. Some people naturally eat the appropriate amount of food and calories for their individual needs. The benefits of this calorie, portion, and macro calculator

This unique approach takes the hassle out of calorie and macro tracking, making it easier for you to lose weight, gain muscle, eat healthier, and improve your performance. Instead, you can use our hand portion tracking system to achieve your calorie and macro targets. The result: If you choose, you can skip weighing and measuring your food-as well as logging the details of every meal into calorie and macro tracking apps. (Specifically, your palm, fist, cupped hand, and thumb.)

Macronutrient preference (balanced, low-fat, low-carb, or virtually any other macronutrient ratio you want)īut here’s the reason this calorie calculator is truly revolutionary: Once it estimates your calorie and macronutrient needs, it automatically converts those numbers into food portions that are equivalent to parts of your hand.

Dietary preference (Paleo, keto, vegetarian, fully plant-based, Mediterranean, and of course, “anything”).

Nutrition and fitness goals (weight loss, muscle gain, body recomposition, better health, peak performance).

It then calculates your daily macros, combining the above data with additional factors, including your:

The changing and adaptive nature of human metabolism (a major benefit of this calorie calculator).

The date you want to reach your goal by (within reason!).

Physical activity levels (both daily movement and purposeful exercise).Your personal details (height, age, weight, sex).Here’s why: The Precision Nutrition Calculator first determines the appropriate daily calories for your body, based on the NIH Body Weight Planner(and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Disease). © Precision Nutrition What makes this macro calculator so great?ĭesigned, developed, and tested in the Precision Nutrition research lab-and proven effective with thousands of clients-it’s the most comprehensive calorie, portion, and macro calculator available.

#DAILY CALORIE TRACKER PDF HOW TO#

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