{"id":77436,"date":"2022-08-12T12:28:51","date_gmt":"2022-08-12T17:28:51","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=77436"},"modified":"2023-03-31T15:28:33","modified_gmt":"2023-03-31T20:28:33","slug":"simple-steps-to-adjust-your-macros","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/simple-steps-to-adjust-your-macros\/","title":{"rendered":"how to adjust your macros: follow these 3 easy steps"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"77436\" class=\"elementor elementor-77436\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bc2fbfa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bc2fbfa\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-692b791\" data-id=\"692b791\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-38f9afd elementor-widget elementor-widget-text-editor\" data-id=\"38f9afd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you&#8217;ve been tracking macros for some time, the question of how to adjust your macro targets has definitely crossed your mind &#8211; sometimes it even comes before you&#8217;ve downloaded your first set of macro targets! You&#8217;re a go-getter and a thoughtful planner so you&#8217;re anticipating making adjustments in the future. That&#8217;s great &#8211; below, you&#8217;ll learn how to adjust calorie and macro targets for your unique goals.\u00a0<\/p><p>First, understand that your needs do change over time, but they might not change as often as you&#8217;d think. Some of the most common reasons to adjust macro targets include: a change in goals such as wanting to gain muscle instead of lose fat, wanting to experience more energy, food freedom and flexibility in your diet, or a need to match your highly active lifestyle with more food.\u00a0\u00a0<\/p><p>When macro expert dietitians (like me!) calculate macro targets for a person, it is our &#8220;best educated estimate&#8221; of your needs, but your personal experience with that prescription is the ultimate test. Tried-and-true formulas are a great start, but we often take into account your health history, specific health, body or fitness goals, as well as food preferences (because if you don&#8217;t enjoy how you eat, you be consistent)!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6fcfaad elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6fcfaad\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-48c4c3b\" data-id=\"48c4c3b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a506c81 elementor-widget elementor-widget-heading\" data-id=\"a506c81\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">earn your right to adjust your macros<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3324fcb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3324fcb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eb67302\" data-id=\"eb67302\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ea59946 elementor-widget elementor-widget-text-editor\" data-id=\"ea59946\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I always tell my clients that they need to &#8220;earn their right&#8221; to adjust their macros, and that goes for you too!<\/p><div class=\"element_block holder_item js_post_content_element_block wysiwyg_printout js_membership_draggable_element js_enable_action_buttons\"><div class=\"hover wysiwyg_printout\" aria-multiline=\"true\" aria-controls=\"cke_1255\" aria-activedescendant=\"\" aria-autocomplete=\"list\" aria-expanded=\"false\" data-wsc-instance=\"true\"><p class=\"hover\">Earning the right to change your macros means you have been hitting your macro targets most days of the week within 5 grams +\/- for at least 2, but usually 3 to 4 weeks, and not seeing progress in the ways that you think you should be. Determine the need for an adjustment in the macro prescription by using the following measures to assess progress:<\/p><ul><li>body measurements<\/li><li class=\"hover\">progress pictures<\/li><li>scale weight weekly averages and trends<\/li><li>symptom improvements<\/li><\/ul><p><span style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif;\">We would never change something if it isn\u2019t broken, so we must be confident that a change is actually necessary. Earn the right to adjust your macros if you can confidently say that you have not seen\u00a0<\/span><em style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif;\">any<\/em><span style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif;\">\u00a0changes in body measurements, scale weight, or progress pictures while following macros with excellent adherence for at least 2 weeks.<\/span><\/p><p class=\"hover\">As much as it sounds like a slap in the face,\u00a0<em>lack of adherence<\/em> is the biggest cause of lack of progress. If you\u2019re not\u00a0<a href=\"https:\/\/emilyfieldrd.com\/blog\/just-because-youve-wanted-it-for-a-long-time\/\" target=\"_blank\" rel=\"noopener\">consistently<\/a>\u00a0hitting your macro targets, your progress will be staggered or non-existent. You must be honest with yourself about this and most people will not be honest with themselves about their lack of progress. If you don\u2019t follow your plan consistently, it will not work.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4cd7308 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4cd7308\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc3e3b3\" data-id=\"bc3e3b3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9c1656d elementor-widget elementor-widget-heading\" data-id=\"9c1656d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">adjusting macros without adjusting calories<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4b0b4cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b0b4cd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d1af60e\" data-id=\"d1af60e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d1325e9 elementor-widget elementor-widget-text-editor\" data-id=\"d1325e9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"hover\">Consistency matters for success in your health, body composition and athletic performance goals, so you must enjoy your eating pattern.&nbsp;Remember that you are welcome to eat a flexible amount of fats and carbohydrates while hitting your protein targets and calorie goals.<\/p>\n<p class=\"hover\">If by allowing for more or less carbohydrates or fats, you are more consistent with your macro goals, then you should make changes to your current prescription. While your&nbsp;<em>food tracking app will do this on its own,&nbsp;<\/em>you are welcome to adjust your current prescription by taking these steps:&nbsp;<\/p>\n<ul>\n<li><span class=\"hover\">To&nbsp;<strong>increase<\/strong>&nbsp;<em>carbohydrate<\/em>&nbsp;targets,&nbsp;<strong>decrease<\/strong>&nbsp;<em>fat<\/em>&nbsp;targets while keeping calories the same.<\/span>\n<\/li><ul>\n<li><span class=\"hover\">Carbohydrates contain 4 calories per gram and fats contain 9 calories per gram. So, since there are about 2 grams of carbohydrate for every 1 gram of fat, you will increase carbohydrates and decrease fats in a 2 to 1 ratio.<\/span><\/li>\n<li class=\"hover\"><span class=\"hover\">With a prescription of 1740 calories from 150 g protein, 60 g fat, 150 g carbohydrate, consider adding 10 g of carbohydrate while subtracting 5 g of fat. For an even more drastic change, add 20 g of carbohydrate while subtracting 10 g of fat. Remember, total calories and protein targets stay the same.&nbsp;<\/span><\/li>\n<li class=\"hover\"><span class=\"hover\">Your new prescription would be 1735 calories from 150 g protein, 55 g fat, 160 g carbohydrate. You should not worry about the slight difference in calories when making this change; 5 calories is negligible.&nbsp;<\/span><\/li><\/ul>\n\n<li class=\"hover\"><span class=\"hover\">To&nbsp;<strong>increase<\/strong>&nbsp;<em>fat<\/em>&nbsp;targets,&nbsp;<strong>decrease<\/strong>&nbsp;<em>carbohydrate<\/em>&nbsp;targets while keeping calories the same.<\/span>\n<ul>\n<li class=\"hover\">Carbohydrates contain 4 calories per gram and fats contain 9 calories per gram. So, s<span class=\"hover\">ince there are about 2 grams of carbohydrate for every 1 gram of fat, you will increase carbohydrates and decrease fats in a 2 to 1 ratio.<\/span><\/li>\n<li class=\"hover\"><span class=\"hover\">With a prescription of 150 g protein, 60 g fat, 150 g carbohydrate, subtract 10 g of carbohydrate while adding 5 g of fat. For an even more drastic change, subtract 20 g of carbohydrate while adding 10 g of fat.&nbsp;<\/span>Remember, total calories and protein targets stay the same.&nbsp;<\/li>\n<li class=\"hover\"><span class=\"hover\">Your new prescription would be 1745 calories from 150 g protein, 65 g fat, 140 g carbohydrate. You should not worry about the slight difference in calories when making this change; 5 calories is negligible.&nbsp;<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3cb4d65 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3cb4d65\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0c83b4a\" data-id=\"0c83b4a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3f0a501 elementor-widget elementor-widget-heading\" data-id=\"3f0a501\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">adjusting calories down to create a calorie deficit<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-252dfd4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"252dfd4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-809509c\" data-id=\"809509c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f8815eb elementor-widget elementor-widget-text-editor\" data-id=\"f8815eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The purpose of a calorie deficit is to lose body fat while maintaining as much lean muscle mass on the frame as possible. Best practice for calorie deficits is to decrease calories by ~10-30% from maintenance calories.\u00a0<em>The goal is always to be eating as much food as possible while seeing fat loss results.<\/em> In other words, always start with the least amount of a deficit possible (usually 10-15%) and adjust as needed. If you are seeing results with a 10% deficit, you would not increase the deficit. Alternatively, if you are not seeing results with a 10% deficit, you would increase the deficit to 15%. Protein stays the same and we reduce calories from fats only, carbohydrates only, or a mix of fats and carbohydrates.<\/p><ul><li><span class=\"hover\">Identify maintenance calories and multiply by .90, .85, or .80 to find 10, 15 or 20% deficit, respectively. These are your deficit calories. Find the <em>difference\u00a0<\/em>between<em>\u00a0<\/em>your<em class=\"hover\">\u00a0<\/em>maintenance and your deficit calories by subtracting your deficit calories from your maintenance calories. This might be about 100-250 calories, but it could be a larger number.<\/span><\/li><li>Fat contains 9 calories per gram. We typically adjust fat in increments of 5 or 10 g. Carbohydrates contain 4 calories per gram. We typically adjust carbohydrates in increments of 20 or 25 g. Look at your current macro prescription and decide where you want to take calories from &#8211; fats, carbohydrates or a mix of both.<ul><li><strong>Decreasing calories from fats:<\/strong>\u00a0Take the number of grams of fat that you wish to decrease and multiply it by 9.\u00a0<em>Example: 10 g fat x 9 = 90 calories.<\/em><\/li><li><span class=\"hover\"><strong>Decreasing calories from carbs:<\/strong>\u00a0Take the number of grams of carbs that you wish to decrease and multiply by 4.\u00a0<em>Example: 20 g carb x 4 = 80 calories<\/em><\/span><\/li><li class=\"hover\"><p class=\"hover\"><span class=\"hover\">Add the calories from fats and the calories from carbs together and ask yourself if this number is close to the number of calories you intended to decrease by to create your deficit in the earlier step. <em>Example: 90 + 80 = 170 calories. Is 170 calories close to the number you found above when you found your maintenance calories minus your deficit calories? I<\/em>f yes, stop here. If no, remove additional fats and\/or carbs until it does.<\/span><\/p><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61bd982 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61bd982\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c33bc73\" data-id=\"c33bc73\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4a79dbd elementor-widget elementor-widget-heading\" data-id=\"4a79dbd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">adjusting calories from a deficit to maintenance<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bfe8ad9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bfe8ad9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-efa3cdf\" data-id=\"efa3cdf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1e8bce7 elementor-widget elementor-widget-text-editor\" data-id=\"1e8bce7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In moving from a calorie deficit for the purpose of losing body fat or weight, macros need to be adjusted up to get to maintenance. Understand that staying in a calorie deficit forever is not the goal. Calorie deficits are meant to be\u00a0<a href=\"https:\/\/emilyfieldrd.com\/blog\/how-to-phase-your-macros-across-a-whole-year\/\" target=\"_blank\" rel=\"noopener\">finite periods of focused time<\/a>\u00a0where you attempt to accomplish as much as you can before moving back to a calorie and macro amount that represents how much your body needs to function optimally.\u00a0<a href=\"https:\/\/emilyfieldrd.com\/blog\/what-happens-when-you-dont-phase-your-macros\/\" target=\"_blank\" rel=\"noopener\">Failing to end a fat loss phase<\/a>\u00a0and prolong eating less than what your body needs can result in metabolic and hormonal dysfunction.\u00a0<\/p><p>Returning to maintenance calories from a calorie deficit is often termed a &#8220;<a href=\"https:\/\/emilyfieldrd.com\/blog\/reverse-dieting-for-fat-loss\/\" target=\"_blank\" rel=\"noopener\">reverse diet<\/a>&#8220;. The purpose of a reverse diet is not to lose additional weight or body fat, but rather to recover and enhance your metabolic rate so you can:<\/p><ul><li>Minimize body fat gain after a period of fat loss i.e. maintain the results you achieved in the fat loss phase<\/li><li>Increase calories to a level the supports your hormones, metabolism and daily functions\u00a0<\/li><li>Increase calories to a level that supports higher level of strength training and conditioning\u00a0<\/li><li>Prime your body for future fat loss<\/li><\/ul><p class=\"hover\">First, you need to find out where you are going. In order to know how much you need to increase calories from your current intake, you\u2019ll need to find your estimated calorie needs at your current body weight.<\/p><ul><li class=\"hover\"><span class=\"hover\">If you do not know what your estimated maintenance calories are, you can use\u00a0<u><strong><a href=\"https:\/\/emilyfieldrd.kartra.com\/page\/DIYMacrosGuide\" target=\"_blank\" rel=\"noopener\" data-cke-saved-href=\"https:\/\/emilyfieldrd.kartra.com\/page\/DIYMacrosGuide\" data-cke-saved->this guide<\/a><\/strong><\/u>\u00a0to figure it out based on your current weight and activity level.<\/span><\/li><li class=\"hover\"><span class=\"hover\">In general, reverse dieting involves making incremental jumps in calories every other week by about 100-150 calories until you are at your estimated maintenance calories (that you found in the step above).<\/span>\u00a0<span class=\"hover\">Protein macro targets stay the same and increases in calories come from carbohydrates only, fats only, or a mix of both.\u00a0Your choice to increase carbohydrates, fats or a mix of both macronutrients depends on your preference for each in the diet. But, in general, it\u2019s best to adjust carbohydrates by a greater degree than fats because metabolic rate seems to respond well to more carbohydrates in the diet.<em>\u00a0<\/em><\/span><em>\u00a0<\/em>Fat contains 9 calories per gram. We typically adjust fat in increments of 5 and 10 g.\u00a0Carbohydrates contain 4 calories per gram. We typically adjust carbohydrates in increments of 20 and 25 g.<ul><li class=\"hover\"><span class=\"hover\"><strong>Increasing calories from fats<\/strong>: Take the number of grams of fat that you wish to increase and multiply it by 9. Example: 5 g fat x 9 = 45 calories.<\/span><\/li><li class=\"hover\"><span class=\"hover\"><strong>Increasing\u00a0calories from carbs:<\/strong>\u00a0Take the number of grams of carbs that you wish to increase and multiply by 4. Example: 25 g carb x 4 = 100 calories.<\/span><\/li><li>Add the calories from fats and the calories from carbs together. This is the amount of calories you will increase from your deficit calories. Example: 45 + 100 = 145 calories. You will add 145 to your calorie deficit prescription. Ensure that the calorie amount from carbohydrates + fats is between 100-150 calories.\u00a0<em>If the calorie amount from carbohydrates + fats does not equal at least 100 calories, add additional fats and\/or carbohydrate grams until it does.<\/em><\/li><\/ul><\/li><\/ul><p class=\"hover\">Repeat these steps every other week until you are at or around your estimated maintenance calories that you found in step 1.\u00a0<\/p><p class=\"hover\">Once you&#8217;ve found maintenance, you can hang out there as long as you want. In fact,\u00a0<a href=\"https:\/\/emilyfieldrd.com\/blog\/reasons-to-love-maintenance\/\" target=\"_blank\" rel=\"noopener\">maintenance should be where you spend the majority<\/a>\u00a0of your calendar year. Benefits to spending most of your time in maintenance include: e<span style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif;\">ating more food and having more flexibility in your eating, b<\/span><span style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif;\">etter energy for workouts because you are well fueled, g<\/span><span style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif;\">aining more lean muscle mass,\u00a0<\/span><span style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif;\">better support for hormones and metabolism &#8211; remember, your body doesn\u2019t like being in a deficit.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-af37850 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"af37850\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-13894a5\" data-id=\"13894a5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a892208 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"a892208\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c49bd7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c49bd7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3a0d84c\" data-id=\"3a0d84c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9f5db73 elementor-widget elementor-widget-text-editor\" data-id=\"9f5db73\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The methods for adjusting macros described here are the simple version. If you are more versed in macros, you may have more experience with adjusting macros on your own and doing it differently than I explained here &#8211; that&#8217;s totally okay!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-af4c4df elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"af4c4df\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-4a69e5b\" data-id=\"4a69e5b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cfca472 elementor-widget elementor-widget-spacer\" data-id=\"cfca472\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-df3ba87\" data-id=\"df3ba87\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e9af3d1 elementor-widget elementor-widget-heading\" data-id=\"e9af3d1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">set your macros with my free guide<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-fcc998d\" data-id=\"fcc998d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8049cf8 elementor-widget elementor-widget-button\" data-id=\"8049cf8\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/emilyfieldrd.kartra.com\/page\/DIYMacrosGuide\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">DIY Macros Guide linked here<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-a32c670\" data-id=\"a32c670\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a91f978 elementor-widget elementor-widget-spacer\" data-id=\"a91f978\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve likely asked yourself how (and when!) to adjust your macros. Learn how to adjust calorie and macro targets for your unique goals.<\/p>\n","protected":false},"author":1,"featured_media":77490,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[142],"tags":[],"class_list":["post-77436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-macro-tracking"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/77436"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=77436"}],"version-history":[{"count":10,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/77436\/revisions"}],"predecessor-version":[{"id":78578,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/77436\/revisions\/78578"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/77490"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=77436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=77436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=77436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}