MACRO BASED MEAL PLANNER HOW TO

After that, you will be able to select appropriate food items from the next drop-down on the right.When creating a meal, first, next to the food group you need to select the food category from the drop-down.Now, let me quickly explain the logic behind creating meals: Light blue cells are the ones that contain formulas.Light yellow cells are the ones you will be able to edit.Throughout the whole spreadsheet, I have coloured cells in light yellow and light blue.

Protein (Data), Carbs (Data), Veggies (Data), Fruits (Data), Fats (Data), Condiments (Data): All these sheets contain the nutritional information of each food item, and some formulas.

Meal Plan: This is where you will enter your meals and snacks for the day.

There are the following sheet tabs in the template:

MACRO BASED MEAL PLANNER HOW TO

Now that you know how to create a meal plan, it’s time to put your knowledge into practice. Then, fill in the details for each meal, including the food items, and portion sizes.Start by creating a list of all the meals and snacks you want to eat in a day.Once you know your daily macro requirements, you can start creating your meal plan using the template.Or you can learn how to calculate your macros manually depending on your fitness goal – cutting or lean bulking. First, you need to calculate your daily calories and macro requirements.Here’s a brief step-by-step guide on how to do it: How Do I Create a Meal Plan for My Macros?Ĭreating a macro meal plan that is tailored to your specific goals and needs is pretty simple. Once you click on the link and click the “Make a copy” button, a new Google Sheet will open up in your browser where you can start creating your meals. Digestion and nutrient absorption: Your digestive system can function properly and you can absorb more nutrients from the food you eat.įree macro meal builder template – just click on the link to make your own editable copy in Google Sheets.Control over food cravings: When you are getting the right amounts of each macro, especially protein and fats, you can avoid food cravings and maintain better control over your eating.Balanced and sustainable energy levels: When you consume the right amounts of each macronutrient, your body has the fuel it needs to maintain balanced and sustainable energy levels throughout the day.Improved health: Eating a balanced diet that includes all of the essential nutrients in the right proportions can improve your overall health.Muscle gain: Eating the right amounts of protein, and carbohydrates, and consuming enough calories can help you build muscle.Fat loss: By controlling your calorie intake and ensuring that you are getting the right macro ratios, you can lose weight in a healthy way, while minimizing potential muscle loss.This can lead to a number of benefits, including: When you follow a macro meal plan, you are in control of your calorie intake and can make sure that you are getting the right amounts of each macronutrient.

Proper macronutrient ratios are a core part of a healthy and effective diet. This approach to nutrition can be helpful for people who are looking to lose weight, gain muscle, or improve their overall health. When you know the calorie value of each macronutrient, you can then calculate how many grams of each you should be eating in order to reach your desired daily calorie intake.įollowing such a plan allows you to control your calorie intake and ensures that you are getting the right proportions of macronutrients, as each one has different benefits for the body.

1 gram of carbohydrates contains 4 calories per gram.

1 gram of protein contains 4 calories per gram.

1 gram of fats contains 9 calories per gram.

Macro meal planning is a way of eating that focuses on consuming the right proportions of macronutrients (fat, protein, and carbohydrates) in each meal.Įach gram of macronutrient has a different calorie value: Frequently Asked Questions About Macro Meal Planning.How To Use Macro Meal Planner Template?.How Do I Create a Meal Plan for My Macros?.Benefits of Following a Macro Meal Plan.Macro meal plan template – just click on the link to make your own editable copy in Google Sheets.

Macro based meal planner