Macros by meal or by day


When balancing macros, is the goal to stay within them as an end of day accumulation or is there a balance that need to be met per meal? I can’t find any info on this online, maybe I am not searching the right thing to find this answer. I imagine by meal is most effective but that seems difficult as a beginner I would like to know if that’s important at all, just an ideal or very critical to success. Thanks for any help =^~^=

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Hello Shaeena!

Great question! Overall I count my macronutrients for the day as a whole. The only thing to watch out for if you are not calculating by meals is your protein count in one sitting. Having too much protein in one sitting may make you feel sleepy or sluggish after. In Dr. Mercola’s book: Fat For Fuel, he suggests no more than 12-15oz for women (unless pregnant or nursing) and 15-20 for men (these are per meal). I like to make my goals for the day because it is easier to find recipes and mix and match them. I find it hard to stay within those protein amounts per meal but maybe you could use it as a guideline for you.

Protein is probably the one that is most confusing when it comes to counting! Follow this rule to help on how much you should have on a daily basis.

If your weight is in pounds, multiply it by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day.

I hope this helps!


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