Show Notes
Welcome back to the Macros 101 series. If you missed Part 1, go back to Episode 10 first, because today builds directly on that foundation. Part 1 was the what and the why. Today is the question everyone actually came here for: what should my macros be?
I'll be honest with you upfront: I can't give you a specific number in a podcast episode. Because the right number for your body depends on factors that no calculator, no app, and no ChatGPT prompt can account for. Today I'm going to walk you through what those factors actually are, why most women are starting from the wrong goal entirely, and what the right framework looks like.
What you'll learn Why calories always have to come before macros The three calorie scenarios — deficit, maintenance, and reverse diet — and how to know which one you actually need right now Why most women default to "weight loss" as their goal when what they really need is body recomposition — and how to tell the difference What's really happening when you've lost significant weight but the last 5–10 pounds won't budge Why online calculators — and yes, ChatGPT — are getting your calorie target wrong, and what they're missing The macro split framework I recommend for fat loss and body recomposition
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Please don't tune out when I say this, but a lot of you are doing too much. And it's actually costing you the body you want.
Women go into a calorie deficit and feel miserable. They don't see the results they expected — or they see no results at all. They either give up or white-knuckle through it and still end up frustrated and stuck. And most of the time, it's not that they're not trying hard enough. It's that they're making one or more of the mistakes I'm covering today.