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Macros Cheat Sheet (Free Download) to Make Counting Macros a Breeze!

April 18, 2023 · In: Nutrition

This post includes a free printable macros cheat sheet!

Tired of constantly wondering what to eat to hit your macro goals? This macro food list PDF will be your new bestie!

As a personal trainer and nutrition coach, I’m constantly being asked by clients what to eat in order to hit their daily macros. That’s why I created this macro cheat sheet PDF; to take the guess work out of macro counting! 😃

My super simple macro cheat sheet printable (located at the bottom of this post) will help you easily understand what foods to eat on a macro diet, so you can always hit your carb, fat, and protein goals.

Enjoy this macros cheat sheet.

This post may contain affiliate links. You can read our full disclaimer here.

MACROS CHEAT SHEET

>>> CLICK HERE TO DOWNLOAD THE FREE MACROS CHEAT SHEET <<<

Macros Cheat Sheet and Tips

How Do I Properly Calculate My Macros?

The easiest way to calculate your macros is by using a free macro calculator.

However, if you’re wanting to do your own macro math, Precision Nutrition gives a detailed step-by-step process of doing so here.

How Do I Calculate My Macros Per Meal?

The easiest way to calculate your macros per meal is with simple division.

Take the total number of macros you’re allowed per day and divide it by how many meals you’d like to eat daily.

  • Daily calories ÷ number of meals desired = amount of calories per meal
  • Daily carbs ÷ number of meals desired = amount of carbs per meal
  • Daily fats ÷ number of meals desired = amount of fats per meal
  • Daily protein ÷ number of meals desired = amount of protein per meal

What is the Best Macro Ratio for Fat Loss and Muscle Gain?

A typical macro ratio for fat loss and muscle gain is:

35% carbs. 30% fats. 35% protein. 

However, it’s recommended that you stick to this ratio for a minimum of two weeks to see how your body responds, and then adjust as needed. Macros are never a one-size-fits-all because everyone’s body is different.

Say you try the 35-30-35 ratio for two weeks and see no fat loss, possibly try lowering your carbs and upping your protein just a bit. (So, 30-30-40.) Your body may not be using all of the carbs you’re giving it as energy and, therefore, you’re not losing fat.

That’s just one example. 😀

What is the Simplest Way to Count Macros?

The simplest way to track your macros is by using a tracking app like MyFitnessPal, Cronometer, or Macros+.

Personally, I’ve always used the free version of MyFitnessPal for myself and my clients and we’ve never had any complaints. — The app will automatically add up your daily macros for you as you eat them, so it’s super easy to keep track!

How Long Does it Take to See Results From Counting Macros?

If you have more than 15+ pounds of body fat to lose, you will probably start seeing results within a few weeks. If you have less body fat to lose and are strictly wanting to gain muscle, it may take a little longer for you to see visible results (but just know that it’s doing its’ job!)

Here’s the reason why:

As you lose body fat, the speed at which body fat comes off decreases.

However, as you gain muscle, the speed at which body fat comes off increases!

Just remember that counting macros is a process of trial and error and it may take a few weeks (or even months) to find the right ratio that works for you.

Be patient and trust the process. ☺️

Does it Matter What I Eat as Long as I Hit My Macros?

When it comes to aesthetics (how you want to look), an “IIFYM” (if it fits your macros) diet will typically get you where you want to be, regardless of what you are eating.

However, healthy eating is about so much more than just appearance. You want to be healthy, not just look good. Right?

It’s important to incorporate foods that are also full of micronutrients, like fruits and vegetables, for the benefit of your overall health.

Free Macros Cheat Sheet

Enjoy this macro cheat sheet printable!

I keep it right inside my Free Resource Library with all of my other free tools that you can use for a healthy, happy lifestyle!

You just need to click the link to get your secret password for the library and voila! You’ve got unlimited 24/7 access to a vault of goodies to help you thrive in your wellness! 😘

macros cheat sheet pdf

>>> CLICK HERE TO DOWNLOAD THE FREE MACROS CHEAT SHEET <<<

I hope this macros cheat sheet helps you hit your macros goals!

Don't keep this goodness to yourself! 😘

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By: Sydney Rhodes · In: Nutrition

About Sydney Rhodes

Sydney Rhodes is a NASM Certified Personal trainer and has worked full-time in the health and wellness industry since 2014. She's coached countless women in sustainable fitness and nutrition practices, and has a passion for sharing her faith in Christ alongside her work.

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