{"id":17330,"date":"2021-02-17T20:03:41","date_gmt":"2021-02-17T20:03:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17330"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"macro-diet-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/macro-diet-plan\/","title":{"rendered":"Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#What_Is_A_Macro_Diet_Plan\" >What Is A Macro Diet Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Can_A_Macro_Diet_Plan_Help_You_Build_Muscle\" >Can A Macro Diet Plan Help You Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#How_To_Plan_A_Macro_Diet\" >How To Plan A Macro Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#How_To_Count_Macros_For_The_Macro_Diet_Plan\" >How To Count Macros For The Macro Diet Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Understand_How_Much_Macros_You_Need_To_Consume_And_In_What_Ratio\" >Understand How Much Macros You Need To Consume And In What Ratio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Determine_What_Your_Calorie_Intake_Is_Per_Day_Then_Calculate_How_Much_You_Need_To_Consume_To_Lose_Weight\" >Determine What Your Calorie Intake Is Per Day, Then Calculate How Much You Need To Consume To Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Calculate_Your_Macros\" >Calculate Your Macros<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Sample_Macro_Diet_Plan_For_Weight_Loss\" >Sample Macro Diet Plan For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Option_One\" >Option One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Option_Two\" >Option Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Option_Three\" >Option Three<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Vegan_Macro_Diet_Plan\" >Vegan Macro Diet Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Option_1\" >Option 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Option_2\" >Option 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#Option_3\" >Option 3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#How_To_Plan_Macro_Meals_For_A_Keto_Diet\" >How To Plan Macro Meals For A Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#When_On_Macro_Diet_Plan_How_Much_Sugar_Should_You_Eat\" >When On Macro Diet Plan How Much Sugar Should You Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#How_Long_Should_I_Use_The_Macro_Diet_Meal_Plan\" >How Long Should I Use The Macro Diet Meal Plan?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you want to lose weight, fit into that dress hanging in the back of your closet, or those jeans that no longer go past your thighs, feel more energized, or even gain muscle? If any of these sounds like your goal for the year, then the macro diet plan might just be the weight loss plan you have been looking for.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Macro_Diet_Plan\"><\/span><b>What Is A Macro Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The macro diet is nothing new in the health and fitness world. This eating plan has been around for a while now and is better known as the If it Fits Your Macros (IIFYM) Diet or\u00a0 \u201cflexible dieting\u201d. The two main things that attract many to this diet are the fact that (<\/span><a href=\"https:\/\/www.menshealth.com\/weight-loss\/a19540439\/how-to-count-macronutrients-iifym-eating-plan\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The macro diet plan for weight loss claims that you can eat whatever you wish &#8211; just as long as it fits in your macros and still lose weight. You do not have to cut out your bread, cheese, potato chips, or wine while on this meal plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You do not need to count calories &#8211; When it comes to weight loss, counting calories has been hailed as the answer to shedding those extra pounds. While it might work, it is also a hassle that takes time and can take the joy out of mealtime. This eating plan takes the hassle away from you, letting you enjoy your meals.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_A_Macro_Diet_Plan_Help_You_Build_Muscle\"><\/span><strong>Can A Macro Diet Plan Help You Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people turn to macro diet plans to lose weight, but that&#8217;s not the only reason to consider them. If you&#8217;re trying to build muscle, a macro diet can help you get the nutrients you need for optimal results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein is an essential nutrient for muscle growth, and it&#8217;s one of the macronutrients that your body needs in large amounts. A macro diet plan can help you make sure you&#8217;re getting enough protein to support your muscle-building goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to protein, your body needs carbohydrates and fats for energy. The right mix of macros can help you maintain a healthy weight, have enough energy for intense workouts, and recover from exercise more quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people also find that tracking macros helps them eat more mindfully and make better food choices. Others find it helpful to have structure and guidance when trying to reach their fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to macro dieting, it can be helpful to work with a registered dietitian or nutritionist to create a plan that&#8217;s right for you. They can help you determine how many calories you need, what percentage of those calories should come from each macronutrient, and how to structure your meals and snacks throughout the day.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/\">3 Macronutrients: What You Need To Know About Macros And How To Count Them<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33343 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-1024x576.png\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Plan_A_Macro_Diet\"><\/span><b>How To Plan A Macro Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before delving into how to plan a macro diet plan schedule we must first understand what macros are and how they affect our bodies. Macros aka macronutrients (not to be confused with micronutrients), are molecules that we all need in large amounts to survive. The three main macronutrients that we all concentrate on and count are carbohydrates, <a href=\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\">protein<\/a>, and <a href=\"https:\/\/betterme.world\/articles\/healthy-fats-for-keto\/\">fats<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They work as follows (<\/span><a href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates are the body&#8217;s primary source of energy. Once consumed, they are broken down and turned into glucose that the body and organs use to fuel their daily function.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins are known as a bodybuilding block for the body, but they do more than this. This macronutrient is responsible for building organs and bones, regulating metabolism, and maintaining a neutral environment preventing inflammation, which often leads to illnesses.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fats &#8211; Contrary to what many believe, not all fats are bad for you. Good fats give your body energy, support cell growth, act as a protective layer around your organs, keep you warm, and help your body absorb some nutrients and produce vital hormones, among many other functions (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/dietary-fats\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">An important fact to note is that while the macro diet plan pays attention to your macronutrient consumption, it does not mean that micronutrients are out of the picture and should not be consumed. Remember that a micronutrient deficiency often leads to impaired immune and visual function, poor physical, and cognitive development as well as increased risk for anemia and mortality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4309831\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Micronutrients aka vitamins and minerals &#8211; other than vitamin D &#8211; are easily found in food sources such as fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/micronutrients-have-major-impact-on-health\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-1024x576.png\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Count_Macros_For_The_Macro_Diet_Plan\"><\/span><b>How To Count Macros For The Macro Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know and understand how these nutrients affect your body, here is how to plan a macro diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Understand_How_Much_Macros_You_Need_To_Consume_And_In_What_Ratio\"><\/span>Understand How Much Macros You Need To Consume And In What Ratio<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The national dietary recommendations suggest that you should consume your macronutrient in the following ratio (<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">45 to 60% carbohydrate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 to 35% fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 to 35% protein<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keep in mind these are recommendations for the general population; you can change up the percentage depending on what diet you want to follow. For example, someone following a high protein diet may choose to eat in the following rations 25 %carbohydrate, 35% fat and 40% protein. It all depends on your individual preference.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Determine_What_Your_Calorie_Intake_Is_Per_Day_Then_Calculate_How_Much_You_Need_To_Consume_To_Lose_Weight\"><\/span>Determine What Your Calorie Intake Is Per Day, Then Calculate How Much You Need To Consume To Lose Weight<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calculating your calories at this point helps you understand <a href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\">how much energy you burn in a day<\/a>. People who live sedentary lives burn less than those who are always moving around but to determine the exact numbers for your macro diet plan, it is better to get the exact number (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/uk\/food\/weight-loss\/a706111\/counting-calculate-macros\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how to manually calculate your calorie expenditure:<\/span><\/p>\n<p><b>For women:<\/b><span style=\"font-weight: 400;\"> (10 x weight in kg) + (6.25 x height in cm) \u2013 (5 x age) \u2013 161<\/span><\/p>\n<p><b>For men:<\/b><span style=\"font-weight: 400;\"> (10 x weight in kg) + (6.25 x height in cm) \u2013 (5 x age) + 5<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have this number, proceed to multiply it with the figures below, all determined by your lifestyle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary: x 1.2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly active: x 1.375<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderately active: x 1.55<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very active: x 1.725<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra active (working out twice or more per day): x 1.9 &#8211; This option is usually left for athletes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To lose weight, it is suggested that you should consume 10 to 15 percent below what you\u2019re burning every day &#8211; the final number.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this sounds too complicated, you can use a calorie counting app to help you determine how many calories you consume a day. From here, you can cut the recommended 500 to 1000 calories a day to help you create a calorie deficit (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33216 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4829-1024x576.png\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4829.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4829-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4829.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4829-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4829.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Calculate_Your_Macros\"><\/span><b>Calculate Your Macros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With the final number at hand, go back to the FDA recommended macronutrient ratios and remember that each macronutrient corresponds to a specific calorie amount per gram:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbs<\/b><span style=\"font-weight: 400;\"> = 4 calories per gram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein<\/b><span style=\"font-weight: 400;\"> = 4 calories per gram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats<\/b><span style=\"font-weight: 400;\"> = 9 calories per gram<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here is a simple calculation to help you better understand how this works.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s assume that you need to consume 1800 calories a day for weight loss, and you are using the 45\/35\/25 ratio:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1800 calories per day x 0.45 (percentage of calories from carbs) = 810 calories\/4 (the number of calories per gram of carbohydrate)<\/span><i><span style=\"font-weight: 400;\"> = <\/span><\/i><b><i>202.5 grams of carbohydrates<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">1800 calories per day x 0.35 (percentage of calories from protein) = 630 calories\/4 (the number of calories per gram of protein)<\/span><i><span style=\"font-weight: 400;\"> = <\/span><\/i><b><i>157.5 grams of protein<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">1800 calories per day x 0.25 (percentage of calories from carbs) = 450 calories\/9 (the number of calories per gram of fat) <\/span><i><span style=\"font-weight: 400;\">= <\/span><\/i><b><i>50 grams of fat<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">To make it happen, you\u00a0 will have to keep your macros below 202.5 g of carbs, 157.5 g of protein, and 50 g of fat every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, if this maths don\u2019t make sense to you, using an online macro diet plan calculator can help you determine these numbers without sitting down and doing them yourself. A macro diet plan calculator is also useful as it enables you to log and keep track of your meals every day.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33123 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4867-1024x576.png\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4867.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4867-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4867.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4867-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4867.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Macro_Diet_Plan_For_Weight_Loss\"><\/span><b>Sample Macro Diet Plan For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below is a simple 3-day macro diet plan for weight loss to help you start your journey. The meals from breakfast, lunch and dinner are all perfectly balanced and work great for any macro diet meal plan for weight loss<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_One\"><\/span><b>Option One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal 1 &#8211; Breakfast <a href=\"https:\/\/betterme.world\/articles\/salad-diet-plan-for-2-weeks\/\">salad<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 large eggs, 56 g mozzarella, 1 thinly sliced medium-sized tomato, 1 tsp extra-virgin olive oil, salt and pepper to taste, basil leaves for serving<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 375. Fats: 27 g. Protein: 26 g. Carbs: 7 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 2 &#8211; Stuffed sweet potatoes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 medium sweet potatoes, 4 large eggs, 1\/2 tbsp olive oil, 1\/2 medium-sized avocado, 2 tbsp coconut milk, salt, pepper and hot sauce to taste<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 2 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 405. Fats: 17 g. Protein: 19 g. Carbs: 44 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 3 &#8211; Sushi roll bowl<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup cooked white rice, 4 oz seared ahi tuna or salmon, 1\/2 avocado, 1\/2 chopped cucumber, 1\/4 cup seaweed snacks, 1 teaspoon sesame seeds, coconut aminos to taste<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 469. Fats: 13 g. Protein: 34 g. Carbs: 54 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 4 &#8211; Chicken Bake<\/span><\/p>\n<p><span style=\"font-weight: 400;\">88 g cream cheese, 60 g salsa verde, 396 g diced green chilis, 2 tsp cumin, 1 tsp garlic, 1\/2 tsp chili powder, 1.5 tsp salt, 1 can diced tomatoes, 860 g chicken tenderloins, 180 g medium ear of corn, 1 whole wheat bread, 14 g shredded Mexican cheese<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is enough for 6 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 255. Fats: 4.6 g. Protein: 39.5 g. Carbs: 13.9 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1504. Fats: 61.6 g. Protein: 118.5 g. Carbs: 118.9 g<br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4679.png\" alt=\"macro diet plan\" width=\"1200\" height=\"675\" \/><\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_Two\"><\/span><b>Option Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal 1 &#8211; <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">Egg<\/a> and <a href=\"https:\/\/betterme.world\/articles\/how-to-eat-avocado-for-weight-loss\/\">avocado<\/a> toast<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 large egg, 2 egg whites, 1 slice sourdough bread, 1\/4 cup mashed avocado, salt, black pepper, and sriracha for seasoning<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 291. Fats: 11 g. Protein: 21 g. Carbs: 27 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 2 &#8211; Herby-citrusy chicken salad<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 tsp extra-virgin olive oil, 1 minced shallot, 1\/2 tsp sea salt, 1 cup broccoli slaw, 1 cup chopped asparagus, 2 cups baby spinach, zest of 1 orange and 1 lemon, 1 tsp za\u2019atar, 85 g shredded cooked chicken, 1\/4 avocado, 1\/4 cup green goddess dressing, 1\/4 cup minced fresh herbs<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 479. Fats: 19 g. Protein: 32 g. Carbs: 45 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 3 &#8211; Spring roll chicken bowl<\/span><\/p>\n<p><b>For the chicken <\/b><span style=\"font-weight: 400;\">&#8211; 1\/4 cup chopped cilantro, 4 minced garlic cloves, 1 tbsp lime zest, 2 tbsp fresh lime juice, 1\/4 cup low-sodium soy sauce, 2 tbsp avocado oil, 1 tbsp honey, 1\/4 cup orange juice, 1\/2 tsp kosher salt, 907 boneless, skinless, chicken thighs<\/span><\/p>\n<p><b>Lime dressing <\/b><span style=\"font-weight: 400;\">&#8211; 1\/2 cup plain Greek yogurt, 1\/3 cup avocado oil, 1\/4 cup fresh lime juice, 2 tbsp chopped cilantro, 1 tbsp honey, 3 minced garlic cloves, salt and fresh black pepper, to taste<\/span><\/p>\n<p><b>For the salad <\/b><span style=\"font-weight: 400;\">&#8211; Cooked rice, iceberg lettuce, cucumbers, carrots, cilantro, green onions<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 6 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 537. Fats: 25 g. Protein: 36 g. Carbs: 42 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1307. Fats: 55 g. Protein: 89 g. Carbs: 114 g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/macro-calculator\/\">Macro Calculator: How Much Of Each Nutrient Does Your Body Need?<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32990 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-2-1024x576.png\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-2.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_Three\"><\/span><b>Option Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal 1 &#8211; Cheesy <a href=\"https:\/\/betterme.world\/articles\/is-spinach-good-for-weight-loss\/\">spinach<\/a> wrap<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 whole-wheat tortilla, 1\/4 cup sliced mushrooms, 1\/4 tsp black pepper, 2 cups fresh spinach, 1 large egg, 1 egg white, 2 tbsp crumbled low-fat feta cheese, 1 tbsp sun-dried tomatoes<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 254.8. Fats: 10.8 g. Protein: 16.2 g. Carbs: 23.2 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 2 &#8211; Instant pot pork stew<\/span><\/p>\n<p><span style=\"font-weight: 400;\">870 g pork, 400 g diced onion, 110 g chopped celery, 259 g chopped cups carrots, 1 tbsp Italian seasoning, 2 tsp salt, 1 tsp pepper,\u00a0 8 garlic cloves, 793 g blended tomatoes, 3 tbsp tomato paste, 283 g steamed cauliflower, 2.5 cups beef broth, 1 cup cooking wine<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This serves 8 people.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 227.9. Fats: 2.7 g. Protein: 27.8 g. Carbs: 23.1 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 3 &#8211; Roasted chicken with veggies<\/span><\/p>\n<p><span style=\"font-weight: 400;\">34 0 g new potatoes, 2 bunches scallions, 4 tbsp extra-virgin olive oil, 3\/4 tsp ground pepper, 1\/2 tsp salt, 4 large boneless, skinless chicken thighs, 2 tbsp sherry vinegar, 2 tbsp chopped fresh green herbs (of choice), 1 tbsp whole-grain mustard, 1 tbsp finely chopped shallot<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 servings. Serve with 1 cup of wild\/brown rice<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 522. Fats: 22 g. Protein: 28 g. Carbs: 53 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 3 &#8211; Chicken casserole<\/span><\/p>\n<p><span style=\"font-weight: 400;\">453 g cooked boneless skinless chicken breast, 425 g cauliflower rice, 1 small onion, 1\/2 cup carrots, 1\/2 clove garlic, 1 tbsp ghee, 1\/4 tsp black pepper, 3\/4 cup buffalo sauce, 1\/2 cup egg whites<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This serves 4 people.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 265. Fats: 13 g. Protein: 24 g. Carbs: 13 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1269.7. Fats: 48.5 g. Protein: 96 g. Carbs: 112.3 g<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32929 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-17-1024x576.jpg\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-17.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-17-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-17.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-17-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-17.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Macro_Diet_Plan\"><\/span><b>Vegan Macro Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For followers of the vegan diet, here is are some examples of what the vegan macro diet plan might look like<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_1\"><\/span><b>Option 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal 1 &#8211; Nutty and spicy blueberry cake<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup unsweetened applesauce, 1\/4 cup pure maple syrup, 1\/2 cup coconut sugar, 1\/2 cup almond butter, 1 cup unsweetened almond milk, 1.5 tsp vanilla extract, 1.75 cups plus 2 tbsp whole-grain spelt flour, 1\/2 cup rolled oats, 2 tsp ground cinnamon, 1.5 tsp baking powder, 1 tsp ground ginger, 1\/2 tsp ground nutmeg, 1\/2 tsp ground allspice, 1\/4 tsp baking soda, 1\/4 tsp fine sea salt, 1.5 cups blueberries, 60 g shelled pistachios<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 10 slices of cake<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one slice: 347. Fats: 11 g. Protein: 10 g. Carbs: 52 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 2 &#8211; Roasted vegetables<\/span><\/p>\n<p><b>For the veggies <\/b><span style=\"font-weight: 400;\">&#8211; 8 large carrots, 3 golden potatoes, 1 head of broccoli, 1 head of cauliflower, olive oil and salt<\/span><\/p>\n<p><b>For the tahini sauce <\/b><span style=\"font-weight: 400;\">&#8211; 1\/2 cup olive oil, 1\/2 cup water, 1\/4 cup tahini, a big bunch of cilantro, 1 garlic clove, 2 tbsp lemon juice, 1\/2 tsp salt,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 6 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 344.6. Fats: 24.6 g. Protein: 6.1 g. Carbs: 24.7 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 3 &#8211; Chickpea <a href=\"https:\/\/betterme.world\/articles\/health-benefits-of-salad\/\">Salad<\/a><\/span><\/p>\n<p><b>For the chickpeas <\/b><span style=\"font-weight: 400;\">&#8211; 2 tbsp coconut oil, 1 tbsp curry powder, 2 tsp smoked paprika, 1 tsp ground cumin, a pinch of salt, 1 cup sprouted chickpeas, 1\/4 cup unsweetened shredded coconut<\/span><\/p>\n<p><b>For the salad <\/b><span style=\"font-weight: 400;\">&#8211;\u00a02 tbsp lemon juice, 1 tbsp olive oil, 2 tsp honey, 2 cups salad mix, 1 cup cherry tomatoes, 1 large shredded carrot, 1\/2 cucumber, a handful of cilantro leaves, salt and freshly ground black pepper, a handful of mint leaves<\/span><\/p>\n<p><b>For the dressing\/chutney <\/b><span style=\"font-weight: 400;\">&#8211; 2 ripe mangoes, 2 tbsp finely chopped fresh cilantro, 1 tbsp grated fresh ginger, 2 tsp cayenne pepper, 2 tsp apple cider vinegar, 1\/4 tsp ground cumin, a pinch of salt and black pepper<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 503. Fats: 25 g. Protein: 36 g. Carbs: 42 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day: <\/i><\/b><i><span style=\"font-weight: 400;\">Calories: 1194.6. Fats: 54.6 g. Protein: 30.1 g. Carbs: 145.7 g<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38684\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5285-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5285.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5285-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5285.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5285.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_2\"><\/span><b>Option 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal 1 &#8211; Sweet <a href=\"https:\/\/betterme.world\/articles\/3-day-sweet-potato-diet\/\">potato<\/a> tofu scramble<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 small cubed sweet potato, 1 tbsp canola oil, 1\/2 small yellow onion, 396 g crumbled extra-firm tofu, 1\/4 tsp garlic powder, 1 tsp ground cumin, 1\/2 tsp salt, 1\/4 tsp turmeric, 2 cups baby kale, salt and pepper to taste<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 283.8. Fats: 15.8 g. Protein: 18.8 g. Carbs: 16.6 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 2 &#8211; Rice and veggie salad<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/4 cup uncooked brown rice, 1\/3 cup chopped kale, 1\/3 cup chopped broccoli, 1\/3 cup sliced sweet potatoes, 1 hard-boiled egg, 1\/3 cup chopped avocado<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 449. Fats: 17 g. Protein: 14 g. Carbs: 60 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 3 &#8211; Vegan Pasta<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8 oz Vegan lentil pasta, 1.5 cups zucchini, 1.5 cups cherry tomatoes, 1.5 cups portobello mushrooms, 32 kalamata olives, 4 scallions, 2 tbsp olive oil, zest of 1 lemon, 1 small bunch parsley, 1\/4 tsp chili flakes, salt to taste<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 397. Fats: 17 g. Protein: 19 g. Carbs: 42 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 4 &#8211; Sandwich with roasted veggies<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 slices whole grain bread, 3 tbsp hummus, 1\/8 cup portobello mushrooms, 1\/8 cup zucchini, 1 roasted red pepper, 1\/8 cup shredded carrots, pepper to taste<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 360. Fats: 8 g. Protein: 20 g. Carbs: 52 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1489.8. Fats: 57.8 g. Protein: 71.8 g. Carbs: 170.6 g<br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4861.png\" alt=\"macro diet plan\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_3\"><\/span><b>Option 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal 1 &#8211; Oats<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 cup oatmeal, 1 scoop vanilla flavored plant-based protein powder, 1\/2 cup strawberries,\u00a0 1 tbsp of almond butter, a sprinkle of cinnamon, water as desired<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 407. Fats: 11 g. Protein: 28 g. Carbs: 49 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 2 &#8211; Burger<\/span><\/p>\n<p><b>For the burger <\/b><span style=\"font-weight: 400;\">&#8211; 4 vegan meat substitute patties, 4 burger buns, 1 cup fresh mung bean sprouts, 1 head of lettuce, 1 tomato<\/span><\/p>\n<p><b>For the guacamole <\/b><span style=\"font-weight: 400;\">&#8211; 1 avocado, 3 garlic cloves, juice of 1\/2 lime, a pinch sea salt and smoked paprika<\/span><\/p>\n<p><b>For the salsa <\/b><span style=\"font-weight: 400;\">&#8211; 4 kiwis, 1\/4 cup pomegranate seeds, 1 tsp grated ginger, 2 tbsp lime juice, 1\/4 cup mint<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is enough for 4 burgers.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one burger: 540. Fats: 28 g. Protein: 30 g. Carbs: 42 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Meal 3 &#8211; Deconstructed burrito bowl<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 vegan burger patties, 1 can of black beans, 1\/2 red bell pepper, 1\/2 yellow bell pepper, 2 cups red cabbage, 1\/4 cup cilantro leaves, 1\/4 cup shredded carrots, 1 tsp chia seeds, 2 tbsp lime juice, 1 tbsp apple cider vinegar<\/span><\/p>\n<p><b>Cauliflower rice <\/b><span style=\"font-weight: 400;\">&#8211; 2 cups cauliflower <a href=\"https:\/\/betterme.world\/articles\/is-rice-fattening\/\">rice<\/a>, 1\/2 cup cilantro, 2 tbsp lime juice, 1 tsp cumin<\/span><\/p>\n<p><b>Toppings <\/b><span style=\"font-weight: 400;\">&#8211; 3 tbsp salsa<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 495. Fats: 23 g. Protein: 30 g. Carbs: 42 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day: <\/i><\/b><i><span style=\"font-weight: 400;\">Calories: 1442. Fats: 62 g. Protein: 88 g. Carbs: 113 g<\/span><\/i><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32087 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618-1024x576.png\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Plan_Macro_Meals_For_A_Keto_Diet\"><\/span><b>How To Plan Macro Meals For A Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since the ketogenic diet concentrates on a high fat intake and is very low in carbs, its macros calculations are very different.\u00a0 The recommended macro ratios for a keto diet are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>70 to 80%<\/b><span style=\"font-weight: 400;\"> of total daily calories from <\/span><b>fat<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>10 to 20<\/b><span style=\"font-weight: 400;\">% from <\/span><b>protein<\/b><\/li>\n<li><b>5 to 10<\/b><span style=\"font-weight: 400;\">% should come from <\/span><b>carbs<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In total, your daily macro intake on the keto diet should not go above 50 g and fats should be the highest number (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Here is a sample of a keto macro diet plan:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breakfast &#8211; One pan eggs and sausage<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 tbsp extra-virgin olive oil, 226 g sausage, 2 jalape\u00f1os, 396 g diced tomatoes, 4 garlic cloves, 2 tsp granulated sugar, 1 tsp chili flakes, 4 large eggs, 57 g feta cheese, 2 large handfuls of flat-leaf parsley, salt and black pepper to taste<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 441. Fats: 33 g. Protein: 23 g. Carbs: 13 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Lunch &#8211; Keto oats<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6 tbsp hemp hearts, 2 tsp chia seeds, 1 tsp cinnamon, 5 tbsp heavy cream, 1\/3 cup water, 1 tbsp stevia<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 2 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 323. Fats: 27 g. Protein: 11 g. Carbs: 9 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Dinner &#8211; Cauliflower rice with crispy salmon<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 salmon filets (113 g each), 1 tbsp olive oil, 1 tsp fish sauce, 1 tbsp coconut aminos, a pinch of salt, 1 tbsp butter, 1 cup chopped basil leaves, 3 garlic cloves, 1\/4 cup hemp hearts, juice of one lemon, 1\/2 tsp pink salt, 1\/2 cup olive oil, 1 scoop MCT powder, 3 cups riced cauliflower<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 595. Fats: 51 g. Protein: 24 g. Carbs: 10 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1359. Fats: 111 g. Protein: 58 g. Carbs: 32 g<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32099 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584-1024x576.png\" alt=\"macro diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_On_Macro_Diet_Plan_How_Much_Sugar_Should_You_Eat\"><\/span><b>When On Macro Diet Plan How Much Sugar Should You Eat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just because the diet encourages you to eat whatever you want just as long as it fits into your macros does not mean that you should eat all the sugar you come across. Overeating sugar has been linked to a rise in obesity cases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Too much fat in the body may affect the liver and a fatty liver often leads to a higher risk of type II diabetes. As if this wasn&#8217;t bad enough, diabetes then makes you more susceptible to heart disease. Even without diabetes as a contributor to heart disease, too much sugar raises blood pressure and increases chronic inflammation, both of which are pathological pathways to heart disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Too much sugar will also lead to tooth decay, increases your chances of developing acne, increases cancer risk, and can affect collagen formation in the skin, making your skin look dull and older (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/eating-too-much-sugar\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The World Health Organization suggests limiting your free sugars intake to below 10 percent of your total energy intake a day; reducing this to 5 percent and lower is even better for your health (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_I_Use_The_Macro_Diet_Meal_Plan\"><\/span><b>How Long Should I Use The Macro Diet Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no specific timeline on when you should stop the macro diet plan. This eating plan is quite flexible and allows most foods that other diets deem bad. In light of this, you can stay on it as long as you want.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, we suggest that you make sure to pay attention to your macronutrient intake and don&#8217;t just concentrate on the macros alone. A healthy diet should teach you how to eat healthy foods as a lifelong plan and not just for weight loss.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Macro_Diet_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/\"><span style=\"font-weight: 400;\">3 Macronutrients: What You Need To Know About Macros And How To Count Them<\/span><\/a><span style=\"font-weight: 400;\"> (2021, betterme.world)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015\"><span style=\"font-weight: 400;\">2015-2020 Dietary Guidelines<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., health.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4309831\"><span style=\"font-weight: 400;\">Addressing the risk of inadequate and excessive micronutrient intakes: traditional versus new approaches to setting adequate and safe micronutrient levels in foods<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">Counting calories: Get back to weight-loss basics<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">Diet Review: Ketogenic Diet for Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., hsph.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/dietary-fats\"><span style=\"font-weight: 400;\">Dietary Fats<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., heart.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.menshealth.com\/weight-loss\/a19540439\/how-to-count-macronutrients-iifym-eating-plan\/\"><span style=\"font-weight: 400;\">Everything You Need to Know About Counting Macros for Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2020, menshealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"><span style=\"font-weight: 400;\">Healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, who.int)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.womenshealthmag.com\/uk\/food\/weight-loss\/a706111\/counting-calculate-macros\/\"><span style=\"font-weight: 400;\">Macro Calculator: Learn How to Count Your Macros to Lose Fat and Keep it Off<\/span><\/a><span style=\"font-weight: 400;\"> (2020, womenshealthmag.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/micronutrients-have-major-impact-on-health\"><span style=\"font-weight: 400;\">Micronutrients have major impact on health<\/span><\/a><span style=\"font-weight: 400;\"> (2016, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/eating-too-much-sugar\"><span style=\"font-weight: 400;\">What is the impact of eating too much sugar?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to lose weight, fit into that dress hanging in the back of your closet, or those jeans that no longer go past your thighs, feel more energized, or even gain muscle? If any of these sounds like your goal for the year, then the macro diet plan might just be the weight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":17342,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[109],"class_list":["post-17330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories - BetterMe<\/title>\n<meta name=\"description\" content=\"What is a macro diet plan and how can it help with weight loss? Check out this article to find out more and get sample meal plans to try out.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories\" \/>\n<meta property=\"og:description\" content=\"What is a macro diet plan and how can it help with weight loss? Check out this article to find out more and get sample meal plans to try out.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/macro-diet-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1583006515.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. 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Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/\"},\"wordCount\":3433,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1583006515.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you want to lose weight, fit into that dress hanging in the back of your closet, or those jeans that no longer go past your thighs, feel more energized, or even gain muscle? If any of these sounds like your goal for the year, then the macro diet plan might just be the weight loss plan you have been looking for.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Macro Diet Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The macro diet is nothing new in the health and fitness world. This eating plan has been around for a while now and is better known as the If it Fits Your Macros (IIFYM) Diet or\u00a0 \u201cflexible dieting\u201d. The two main things that attract many to this diet are the fact that (<\/span><a href=\\\"https:\/\/www.menshealth.com\/weight-loss\/a19540439\/how-to-count-macronutrients-iifym-eating-plan\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The macro diet plan for weight loss claims that you can eat whatever you wish - just as long as it fits in your macros and still lose weight. You do not have to cut out your bread, cheese, potato chips, or wine while on this meal plan.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You do not need to count calories - When it comes to weight loss, counting calories has been hailed as the answer to shedding those extra pounds. While it might work, it is also a hassle that takes time and can take the joy out of mealtime. This eating plan takes the hassle away from you, letting you enjoy your meals.<\/span><\/li>\\r\\n<\/ul>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can A Macro Diet Plan Help You Build Muscle?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Many people turn to macro diet plans to lose weight, but that's not the only reason to consider them. If you're trying to build muscle, a ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/\",\"name\":\"Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/macro-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1583006515.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What is a macro diet plan and how can it help with weight loss? 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Kamau","Est. reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/macro-diet-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/macro-diet-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/macro-diet-plan\/"},"wordCount":3433,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/macro-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1583006515.jpg","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Do you want to lose weight, fit into that dress hanging in the back of your closet, or those jeans that no longer go past your thighs, feel more energized, or even gain muscle? 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