Mastering Macros

Let’s Talk About Reverse Dieting:

Alright, you’ve probably heard about reverse dieting, but let’s break it down without all the crap. Reverse dieting is simply about gradually increasing your calories after a period of dieting. It’s not magic, but it’s a game-changer if you’re tired of the constant dieting cycle.

Why This Matters:

If you’ve been on a calorie-restricted diet, or have a history of yo-yo dieting for months (or years), your metabolism is probably running on empty. Reverse dieting helps you get back to a place where your metabolism can handle more food without you gaining it all back—and it actually sets you up to keep the weight off for good.

The Metabolism Gets Lazy After Dieting:

When you diet too hard or for too long, your metabolism gets slower. It’s like your body’s defense mechanism to save energy, and it’s why you hit a wall where the scale won’t budge anymore. Reverse dieting wakes up that metabolism so you can burn more calories again.

Your Hormones Aren’t Helping:

When you eat less, your hormones (like leptin, which tells you when you’re full) get all out of whack. Your body tries to hang on to fat. Reverse dieting gives your hormones a reset so they start playing nice again.

How Reverse Dieting Helps:

It slowly increases your calories to help repair your metabolism and keeps you from feeling like you’re constantly fighting your body. When you go slow, your body can adjust, and you can maintain weight loss without starving yourself.

Signs It’s Time to Reverse Diet:

If you’ve been dieting for a while and notice you’re always tired, constantly hungry, gaining weight back after dieting, or you’re just plain fed up, it’s time to consider reverse dieting. Your metabolism is probably in need of a break.

Step 1: Find Your Starting Point:

Before you can go up in calories, you need to know where you’re starting. Figure out your current calorie intake and maintenance level. Don’t worry, I’ll show you step by step how to do it without overcomplicating things.

Step 2: Set Realistic Goals:

Forget about losing 10 pounds in a week. This isn’t that kind of journey. We’re looking for sustainable progress. Focus on healing your metabolism, healing your gut, improving energy, and learning how to maintain your weight with more food, not less.

Start Slow:

No one gains 10 pounds in a week from eating a little more food. You’ll be increasing your calories by about 50–100 calories a week. It’s about slow and steady, not rushing for results.

Track Your Progress:

Monitoring your progress is essential! Many people are unaware of their actual consumption because they rely on estimates and don't keep track.

Macros Matter:

Protein, carbohydrates, and fats are all equally important throughtout reverse. This is about fuelling your body with the right nutrients, but it is as much about hitting your mark while having balance between nutritional and "nu-trashional" foods.

Long-Term, You’ll Be in Control:

When you’ve finished your reverse diet, your metabolism will be firing on all cylinders because you won't be starving or restricting it with yo-yo diets. You’ll find a balance that allows you to eat more, enjoy life, and maintain your results without cutting out all the things you love.

Don’t Rush It:

Reverse dieting isn’t a quick fix, and it’s not about getting instant results. Stay consistent with your protocols, and I promise you it will work. Consistency is key!

Regular Check-ins Are a Must:

Don’t just guess how things are going. Do bi-weekly check-ins with yourself to track your weight (daily, first thing in the morning after you use the washroom and with no clothes on), photos, and biomarkers. This will help you stay on track and make adjustments when needed.

Macros Are Not a Free-for-All:

Just because you’re increasing calories doesn’t mean you should eat anything and everything. You still need to eat quality foods that nourish your body. Follow my 80/20 rule of 80% healthy "fuelling" foods full of nutrients and 20% food that you enjoy and can't live without; these are usually sweet treats or processed foods.

What Happens After Reverse Dieting:

The goal is for you to leave the reverse diet with a change in your body composition, more muscle and less body fat, a stronger metabolism, and a higher caloric intake. From there, you can move into a more balanced maintenance phase where eating becomes effortless, and your weight stays stable.

Lifestyle Factors That Matter:

Sleep, stress, recovery, and hydration are all part of the equation. You can’t expect your metabolism to work for you if you’re running on empty or constantly stressed.

Step by Step

Step 1:

The INFO

gender

weight

height

age

daily energy expenditure

current intake & training

body composition

biofeedback

previous coaching or dieting history

*Macro calculators do not take any of this information into account. DON’T use a calculator, get “your macros” and then drastically change everything you’re doing.

Step 2:

Tracking your current intake

This is by far the MOST important part of figuring out you macros.

1. download myfitnesspal

2. track everything for 1 week, don’t change your eating habits!

3. find your average for,

calories

protein

carbohydrates

fats

Do this by adding up eat category separately and then divide by 7.

Step 3:

What is your goal?

Are you wanting to,

1. Lose Weight - are you looking to reduce body fat?

Decrease overall calories by 300-500 BUT only you have the room to do this. A reverse may be necessary.

2. Reverse diet - want to lose weight but have been unknowingly under eating or don’t have the room to safely remove enough calories?

Increase your macros by 50-100 calories every 1 to 2 weeks.

3. Surplus - are you looking to build up muscle?

4. Maintenance - are you looking to take a rest or find some  stability in your tracking before deciding on your next goal?

Step 4: THE STEP YOU'VE BEEN WAITING FOR

Calculating your Macros:

Protein

.8 - 1 X your body weight

fat

25 - 30%of your total calories

carbohydrates

will be the rest of your calories

Example:

Current intake 1742 calories (the average calories over 7 days)

Body weight 150 lbs

weight X .8-1 (grams of protein) = grams of protein

150 x 1 = 150 g

calories x .25-30 (of fat) = calories of fat ÷ 9 =

1742 x .25 = 435.5 ÷ 9 = 48 g fat

calories - fat calories - prot calories = carb calories

(48 x 9 = 435.5)  (150 x 4 = 600)

1742 - 435.5 - 600 = 706.5

carb calories ÷ 4 = grams of carbs

706.5 ÷ 4 = 176.6 g (round up) = 177 g

to check your math add all the calories together they should add up to your current intake

435.5 = 600 = 706.5 = 1742

**Its important to remember that we are not counting calories but macros!

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