10 Useful Tools For the Macro Dieter
Macro counting is simple as no food is technically forbidden as long as it fits your macros.
But, tracking your macros and eating meals that help meet them can be challenging and frustrating for some.
Luckily for us, there are loads of great tools out there. Here are some that I use to help me stay on track.
1. Comprehensive Macro Dieting Guides
These books contain everything you need to know, as well as do, in order to be successful with the macro diet.
- Fat loss edition
- Lean muscle gain edition
- Macro and TDEE calculations
- Tracking macros
- 10-day meal plan & recipes
- Fitness guide and plan
- Personal coaching and support options
- Much more
2. Easy-to-Use Macro Calculator
If you are still calculating your macros the old fashioned way, there’s now no need -or – perhaps you’ve tried other IIFYM calculators that have so many settings that it makes them very confusing?
Our mobile friendly Macro Calculator is not only easy to use but gives you an accurate estimate of your Daily Energy Expenditure and each of your macros. Plus, it can be used to lose, gain, or maintain weight.
Tracking Macros and your calorie amounts can be challenging, but MyFitnessPal is a free app that makes the process so much easier.
It has a huge database of foods, it allows you to scan an item’s barcode, and it integrates with a plethora of fitness tracking apps and devices.
MapMyFitness is another great app to use alongside the flexible diet. This app does a great job of estimating how many calories you burn during most of your favorite activities.
It maps your routes and workouts, keeps track of your times, and can be enhanced by the use of heart rate monitoring devices. It also allows you to compete against yourself and others.
CalorieKing is an extensive online database of food nutritional information. It is great for those that want to track their macros but don’t have a smartphone or aren’t comfortable with apps.
It allows you to easily change the portion size of foods and the results are displayed in a way that is easy to read.
6. Free IIFYM WorkOut Guide
People who are trying flexible dieting come from all walks of life and some may need some help getting started on a fitness routine.
Here’s a great resource to use if you are new to fitness or if you just want to switch some things up with your current routine.
7. Body Fat Percentage Calculator
If you are lifting weights or strength training, the scale is not a very accurate measure of your progress. Worked out muscles not only retain water, but they also are adding muscle tissue, which can cause frustrating numbers on the scale.
I suggest that you use selfies and body fat percentage to keep track of your changing body..
8. Digital Food Scale
Measuring accurate portion sizes of fresh food and packaged foods is necessary when counting macros. Often portion sizes are given in ounces or grams so a digital scale is an essential tool for the flexible dieter.
Luckily these scales are pretty inexpensive and easy to use. You can find them at stores like Walmart or online here.
Also, check out our guide on how to use a digital scale to find the macronutrients in the food you are eating.
To get the most accurate measure of your calorie burn, heart rate must also be factored into the equation. Devices like FitBit give you the ability to do just that.
This way you can determine a more precise calorie burn from the exercises you do and then use that data to better adjust your TDEE and macros accordingly.
Not all FitBit devices monitor heart rate so if you want to get one, make sure the model you choose does.
10. Meal Plans
For those new to a macro diet, planning out all your meals to fit your macros can be challenging. You’ll need help thinking of things to eat that are healthy, but also fit your macros.
Here are 5 days worth of meals for those just getting started or for those who need new meal ideas. The recipes and shopping list are both included and it is designed with a healthy eating approach.
Accelerate Your Diet and Fitness Goals with My Macro Solution System
Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!
Litman, L., Rosen, Z., Spierer, D., Weinberger-Litman, S., Goldschein, A., & Robinson, J. (2015). Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers. Journal of medical Internet research, 17(8), e195. Study link