Get my macros

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 →

Start with these

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 → 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 →

All guides

Macro Resources What Are Macros? And Why Count Them? (Beginner-Friendly) Macros are the building blocks of your diet (protein, carbs, and fats). Learn how understanding and… Read → Macro Resources Macro Grocery List – Macro Foods To Get at The Grocery Store Discover the ultimate macro-friendly grocery list to stock your kitchen with high-protein, balanced-carb, and healthy-fat foods.… Read → Macro Resources How to Adjust Your Macros – A Complete Guide Adjusting your macros doesn’t have to be overwhelming. I’m sharing my favorite tips and tricks to… Read → Macro Resources How to Weigh Food For Macros: A Beginner’s Guide Struggling with portion sizes while tracking macros? This guide breaks down how to weigh food accurately… Read → Macro Resources Macro-Friendly Walmart Finds: Healthy, Budget-Friendly Options Find macro-friendly Walmart foods! High-protein, low-calorie, and budget-friendly options for snacks, meals, and staples to hit… Read → Macro Resources What Does “Macro Friendly” Mean? Let Me Explain Ever wondered what ‘macro-friendly’ means? Discover how eating balanced macros can help you reach your health… Read → Macro Resources Macro Friendly Target Haul: Healthy Target Groceries Ah, Target. The store that dreams are made of. Whether you’re shopping for cute, trendy clothing,… Read → Macro Resources Meal Prep Grocery List for Weight Loss: Simplify Your Nutrition Today This meal prep grocery list is your go-to guide for staying on track with your weight… Read → Macro Resources Counting Macros for Weight Loss – Can You Make It Work? Discover how counting macros can transform your weight loss journey. Learn the basics, set goals, and… Read → Macro Resources Macro-Friendly Costco Finds – My Top Healthy Costco Foods Costco is a goldmine for macro-friendly foods, from high-protein snacks to meal-prep essentials. As a nutritionist,… 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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