Morning Chalk Up Community

Mike’s Easy Macro Plan

March 7, 2022 by

Let me start out by saying, "I am not a nutritionist". I am simply a Masters CrossFit athlete who has years of experience in the weight room and at the dinner table. I have been fortunate enough to have qualified for the CrossFit Games 3 times and have competed in Madison twice. This is the nutrition plan I have been following for the last 7 years, including leading up to competing at The Games.

Here is the easiest macro diet you are ever going to see. I have taken out some of the variables, so you only need to focus on a couple of numbers. The key to making this plan work is eating mostly whole, quality food. If what you consume was grown out of the ground or born to a mother, you are on track!

  1. Determine your BMR (Base Metabolic Rate). This is the number of calories you require to sustain life. Depending on factors such as weight, age, gender and metabolism, this will probably fall somewhere between 1900 and 2400 calories. An InBody or similar body analysis test will get you very close to this number.
  2. Figure out a baseline number of calories you burn for your daily activities. If you are active this will be in the 400-600 calorie range. Once you settle on a number, stick with it regardless of what you actually do that day. It will all average out over time.
  3. Aim for one gram of protein per pound of lean body mass.
  4. At the end of the day if you have met your protein goal but are short on calories…. YAY! You get to treat yourself with a little reward. Something like fresh fruit with cottage cheese or any whole food you enjoy. I tend to go for the sweet treats like strawberries, bananas, grapes, etc. If you go over your protein goal, that is OK as long as you are hitting your calories.

Using myself as the example, I weigh 180 pounds and my BMR is 2100 calories. My average daily activity calories are 500. So:

I shoot for 2600 calories and 150 - 180 grams of protein every day to maintain where I am. If I want to gain, I increase the calorie number by 100-200 calories. If I want to lose, I decrease the calorie number by 100-200 calories. Adjust the protein numbers to keep up with your gains or loses.

If I calculate this out to see what the actual macro/calorie numbers look like, it consistently works out to:

30% of calories from proteins.

35% of calories from carbs.

35% of calories from fats.

This only holds true if you are eating real whole foods. As soon as you start consuming processed foods (junk food) these numbers will fall apart.

In Summary:

  1. Eat real whole food.
  2. Find your daily calorie requirement.
  3. Consume ~ one gram of protein per pound of lean body mass.

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