Macros, made simple

Everything I teach my clients about macros, in plain English: how to find your numbers, track them without obsessing, and make them work for real life after 35.

36 guides Free macro calculator

Free tools. Zero math.

Know your numbers, then every recipe tells you whether it fits.

01Macro calculatorYour calories, protein, carbs and fat for your goal.Start →02Recipe finderFilter 387 recipes by protein, calories, time and cuisine.Search →03Dinner plannerPick your proteins, get a week of dinners and one short grocery list.Plan →

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Macro Resources What Are The Best Macro Tracking Apps? I Tried A Handful! Looking for the best macro tracking app to reach your health goals? From free options to premium features, I’ve tested them all… Read →

Macro Resources Macro Friendly Starbucks Drinks: Here’s What to Order Looking for some macro-friendly Starbucks drinks? I provide my list, plus I give you the macros on each, and how to order! Read →

Macro Resources How To Track Macros – Step By Step for Beginners Tracking macros doesn’t have to be complicated. This beginner-friendly guide will help you set goals, calculate your macros, and track your food… Read →

All guides

Macro Resources Macro Tracking vs. GLP-1: Which Is Better for Weight Loss? Macro tracking and GLP-1s can both be tremendous tools for weight loss, but only when used… Read →

Macro Resources Understanding Emotional Eating: Why We Eat Our Feelings and How to Stop Have you been emotional eating lately? I've been guilty of it, too. Here's what I learned… Read →

Macro Resources The Importance of Preserving Muscle During Weight Loss With GLP-1s Losing weight on GLP-1s? Don’t lose muscle, too! Learn why preserving muscle is key, how protein… Read →

Macro Resources Macro Cheat Sheet PDF – Here’s What To Eat Mastering your macros doesn’t have to be stressful! Our Macro Cheat Sheet PDF is the ultimate… Read →

Macro Resources Women’s High-Protein Meal Plan – 7 Day Example As someone who’s seen the power of protein firsthand, I’m excited to share my high-protein meal… Read →

Macro Resources 75 Hard Macro-Based Diet Plan (With PDF) Looking to follow a macro-based diet during 75 Hard? This article breaks down how to create… Read →

Macro Resources Tips For Hitting Your Protein Goal (From a Macro Coach) Struggling to hit your protein goal? You’re not alone! In this guide, I’m sharing my top… Read →

Macro Resources What Are The Best Macro Tracking Apps? I Tried A Handful! Looking for the best macro tracking app to reach your health goals? From free options to… Read →

Macro Resources What’s the Best Protein Powder For Ninja Creami? Tried & True Looking for the best protein powders to use with your Ninja Creami? I’ve tested my favorites… Read →

Macro Resources Macro Friendly Fast Food Options – Order Up Fast food and hitting your macros can go hand in hand! In this guide, I’m sharing… Read →

Where to start with macros

Macros are protein, carbohydrates and fat, the three nutrients that give your food its calories. Counting them is simply a more complete way to count calories, because it also tells you whether you’re eating enough protein to build and keep muscle.

Start with the macro calculator to get your daily targets. Then track for a week or two, without changing anything, just to learn where you are. Small, steady changes from there work far better than a dramatic overhaul.

The guides below cover the questions I hear most from women in my programs: how much protein you really need, how to track when you eat out, and what to do when the scale stops moving.

Macro calculator Simply Strong App

Questions

What are macros?

Macros are protein, carbs and fat. Every food is made of some mix of the three, and together they make up your calories.

Do I have to track forever?

No. Tracking is a learning tool. Most women track for a few months and then eat intuitively with a much better sense of portions.

How much protein do I need?

I start most women at 0.8 grams per pound of body weight a day, and men at 1 gram. The macro calculator gives you a personal number.

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