Taking the caloric estimation above, decide what is best for you - if you want to manually create your macros or even do hand portions, see below.

Balanced Approach (30% protein / 35% fat / 35% carbs)

Higher Carb (30% protein / 25% fat / 45% carbs)

Lower Carb (30% protein / 45% fat / 25% carbs)

When you decide your approach, to work out the percentages all you need to do is follow the below formula.

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For reference:

Protein grams the calories is always divided by 4 as there is 4 calories per 1g eg 528 / 4 = 132g protein

Fat grams is always divided by 9 as there is 9 calories per 1g eg 540 / 9 = 60g protein

Carbs games is always divided by 4 as there is 4 calories per 1g as there is 4 calories per 1g eg 528 / 4 = 132g carbs

For hand portions

Protein is calculated from the grams, divided by 25 eg 132g / 25 = 5.28 (round off) so it would be 5 palm sized portions of protein per day

Fat is calculated from the grams, divided by 9 eg 60g / 9 = 6.66 (round off) so it would be 6-7 thumb sized portions per day

Carbs is calculated from the grams, divided by 25 eg 132g / 25 = 5.28 (round off) so it would be 5 palm sized portions of starchy carbs per day

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Balanced Approach EXAMPLE

30% protein (calorie amount x 0.30) / 35% fat (calorie amount x 0.35 / 35% carbs (calorie amount x 0.35)

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To calculate your macros + hand portions, follow the formula below.

This is an example based upon the calorie estimation to be 1800 calories.

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Protein:

1,800 times by 0.30 = 540 calories

540 divided by 4 = 135g (macro total)

135 divided by 25 = 5.4 (approx 5 palm size hand portions)

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Carbs:

1,800 times by 0.35 = 630 calories

630 divided by 4 = 157g (carb macro goal)

157 divided by 25 = 6.28 (approx 6 palms of starchy carbs per day)

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Fat:

1,800 times by 0.35 = 630 calories

630 divided by 9 = 70g (fat macro total)

70 divided by 9 = 7.77 (approx 7 thumbs of fats hand portions)

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So if we were to look at the calculations the daily total would be:

Approx 1800 calories

Protein: 135g / 5 palms

Fats: 70g / 7 thumbs of fats

Carbs: 157g / 6 palms of starchy carbs

+ we always add 5-9 serves of vege / non starchy carbs to our foods not tracked with macros

Easy as that! Use your calculations for 2-4 weeks to see if it's right for you and your goals. Adjust when necessary.

If you would like a little flexibility, something I like to do is either:

Give myself ranges with an extra serve of fats and carbs: 

For example: 

Protein: 135g / 5 palms

Fats: 70-80g / 7-8 thumbs of fats

Carbs: 157-175g / 6-7 palms of starchy carbs

+ we always add 5-9 serves of vege / non starchy carbs to our foods not tracked with macros

OR 

You can do 5 low days, two higher days eg take away 1 serve from fats and carbs across 5 days and split over two big days eg based on previous calculations: 

Low days x 5: 

Protein: 135g / 5 palms

Fats: 61g / 6 thumbs of fats

Carbs: 135g / 5 palms of starchy carbs

+ we always add 5-9 serves of vege / non starchy carbs to our foods not tracked with macros

High days x 2:

Low days x 5: 

Protein: 135g / 5 palms

Fats: 83g / 9 thumbs of fats

Carbs: 197g / 8 palms of starchy carbs

+ we always add 5-9 serves of vege / non starchy carbs to our foods not tracked with macros

(What I did here was take 5 serves of fats and 5 serves of carbs hand portion wise and added them to two higher days, this gives me flexibility on days I wanna eat out! But still keeps me on track with my goals)

Record this in a journal each day.

Use the nutrition guides under the app for more information about protein, fats and carbs and how to build out meals.

End of the day, everything is a range and you just have to discover what works for you. Read more about zigzagging your intake below! 

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Tips for Prepping Your Week For Success

1. Pre-Plan your meals - plan a week ahead what you are eating so that way you are less inclined to eat takeaway. (failing to prepare is preparing to fail) I recommend to pick 2 different breakfasts, lunches and dinners. Keep it simple.

2. Allocate time weekly to cook your food eg. Sunday afternoon before Monday so it's fresh and ready to go for the week and freeze some meals!

3. Cook items/meals in bulk to save time throughout the week and reduce the chance for takeaway at home, this can be done for yourself and your family at the same time

4. Cook 3-4 different protein, carb & vegetable sources in one hit, that way you have variety ready to go in the fridge and you don’t become bored and have ready to go options.

5. Use spices to flavour your foods!

6. Opt for foods during the work week that are easy, convenient and nutritious if you are strapped for time - eg tuna, rice cakes, heat up packet rice, fresh fruit, pre made meals such as my muscle chef, youfoodz etc.

7. Don’t be afraid to experiment + be sure to enjoy the food you make, otherwise you won't eat it.

Don’t just make it because its “healthy”, if you think it tastes horrible. Factor in foods you enjoy.