(A simple way to figure out what your body actually needs)
If the word macros makes you want to scream, stay with me for a minute here. This is easier than it sounds. I’ll be honest, before I was in this space, I didn’t know what a macro was. Anybody else? Macros are just:
- Protein
- Carbs
- Fats
That’s it. So when someone asks me to figure out their macros, they want help in figuring out how much protein to eat, how many carbs and how much fat. I can do that. If you would like help with this, I offer brainstorming sessions. You can sign up HERE.
Step 1: Start With Your IDEAL Weight
Not your current weight.
Not your high school weight.
Your realistic, healthy ideal weight. The weight you were when you felt FANTASTIC and had energy. That weight.
Whatever that number is becomes your anchor.
Step 2: Total Daily Calories (Simple Formula)
The next step is to tell me your goal. Do you want fat loss or metabolic healing? Or is your body weight fine but you want to dial in your body comp? Maybe you’re interested in muscle building, or have higher demands on your body (highly active, breastfeeding, healing from surgery/injury). That goal, whatever it is, will help me figure out your total calories.
Here is what I do:
I use ideal weight × 10, 11, or 12
Choose based on your goal:
- ×10 → Fat loss / metabolic healing
- ×11 → Maintenance / gentle recomposition
- ×12 → Muscle building / higher activity
Example:
Ideal weight = 150 lbs
- Fat loss: 150 × 10 = 1,500 calories
- Maintenance: 150 × 11 = 1,650 calories
- Build: 150 × 12 = 1,800 calories
This is such a simple, easy way to give a ballpark on the amount of calories you need per day. It is nice to have a target number because under eating and over eating will cause you to stall, lose muscle, make you feel awful and a number of other things. So let’s FUEL UP properly and lead with PROTEIN!
Step 3: Protein (This Is the Big One)
Protein is non-negotiable, especially for women. Let me say that again a little louder: PROTEIN IS NON-NEGOTIABLE, ESPECIALLY FOR WOMEN!
Standard rule:
1 gram of protein per pound of ideal weight
150 lb ideal weight = 150g protein/day
For older women (and I say this with love):
We need more, not less. Most of the women I talk to do not eat enough protein, and will opt for vegetables instead. Vegetables will not preserve lean mass (muscle) – and our lean mass is what helps us keep strong bones, reduce our fall risk, and keep us strong. Our focus needs to be preserving muscle! Do that, and so much of the rest will fall into place.
1.2 grams per pound of ideal weight
150 lb ideal weight = 180g protein/day (No, that is not too much. This is what I do)
Why?
- Muscle loss accelerates with age
- Protein resistance increases
- Hormones don’t do us favors anymore
Protein is anti-aging. Period. 100%. EXCLAMATION POINT!
Step 4: The Rest Is Flexible (On Purpose)
Once protein is set:
- Carb and Fat are the energy side of this equation. You have protein which are the building blocks, and you have energy which are the carbs and fats. How many carbs and fats you eat is based on:
- Sleep
- Stress
- Activity
- Blood sugar tolerance
- Sanity
Some days you’ll need more carbs.
Some days more fat.
Protein stays steady. I called protein an anchor before, and this is when you see it. Protein macro is set and does not change day to day.
Why This Works
- Anchors nutrition to your body, not trends
- Prioritizes muscle, metabolism, and hormones
- Prevents under-eating (this is a big problem)
- Keeps things flexible enough to live your life
No macro drama. No perfection required. Just get that protein number and hit your calories.
I like My Fitness Pal to track but you can use whatever app you like. Plug in your numbers to the app. 150 grams of protein divided by 3 meals – that is 50 grams of protein per meal. NO SNACKING. Hit that protein target and eat the amount of calories per day – and you will be amazed at how full you stay, how much energy you have and how your body will change.
I am happy to help. Reach out if you have questions or want to brainstorm ideas. You can sign up HERE.
Final Thought
If you only remember one thing:
Protein first. Calories second. Everything else is adjustable.
Disclaimer:
Linda is a holistic nutritionist sharing information for educational and informational purposes only. This content is not intended to diagnose, treat, or cure any medical condition. Always consult with your physician or qualified healthcare provider before making changes to your diet, supplements, or lifestyle.
