Ditch the Macros! Here’s Why…

If you want to drop 15-20lbs of fat and maintain it long-term, you might consider abandoning the macro mindset

Here’s what I mean…

Just this morning, I received a message on my Instagram that said:

“Hey Adam, I have a question about macros. I used an online macro calculator. I entered 6 months for a 30lbs weight loss goal, and it suggested 1475 calories and 110g of protein. Does that sound right?”

This is a great question because it highlights key points I frequently discuss.

First, the goal of 30lbs in 6 months is quite attainable. While results vary widely, most of our clients achieve 20-30lbs loss in that timeframe.

The online calculator this individual used goes beyond the basics—it includes options for food preferences, activity level, and meal frequency, among others.

However, there’s a fundamental issue with relying solely on calculations to achieve your goals. The main problem is that it doesn’t account for baseline habits that keep you on track when life gets a bit hectic.

Let’s consider an example: Suppose someone gets these macro recommendations and starts tracking today.

They spend the first few days playing a bit of macro Tetris trying to hit their numbers, while feeling pretty excited because, well, it’s the novelty of a “new” program.

Then Friday night comes and they get invited out to dinner.

They are unsure how to track, but don’t freak out because of the fact that “it’s only one meal”.

Well, since they went out Friday night, they also didn’t grocery shop,

They wake up Saturday morning a bit tired, a bit later than usual, and a tiny bit hungover from the extra glass of wine at dinner.

Oh yea, and her 3 kids all have sports games today.

There’s no plan for the day, just arbitrary macros to attempt to hit, so Saturday feels like a “bust”.

This leads to skipped breakfast, a last resort concession stand lunch, and pizza delivery for dinner.

This brings us to the dreaded “I’ll start again on Monday”.

Doesn’t really feel like the macro goals are helping anyone at this point.

Instead, our approach is to build Baseline Habits before we start implementing specific tracking goals.

Imagine if you spent a couple of weeks learning how to navigate your real life hurdles while keeping your nutrition on track without the pressure of needing to hit macro goals.

And what if you had the support to reach out for help when things got confusing?

Also, what if you had a human to hold you accountable instead of a soulless food tracking app that you can easily ignore?

For the individual who contacted me, my advice was to not get caught up in the numbers, but focus on what the 2-3 most common hurdles in her life were that usually lead to “falling off”.

Start by having a solid, simple, and easy backup plan for those scenarios.

We discussed monitoring total calories by having a range instead of a hard number.

The final piece of advice is to focus on allowing 1-2 meals per week to be expectedly “lenient” to allow for fun and spontaneity.

This approach is consistent with our Mindset & Metabolism Blueprint, where we closely monitor and adjust plans based on individual feedback.

Now is the time to reach out if you’re interested in having a personalized plan that will work for YOU and your life.

If not, just please avoid relying on free calculators.

Check out my 7-Day Jumpstart and lose your next 3-5lbs HERE.

Want more FREE coaching tips to help you lose 20-30lbs in 4-6 months? Check out my podcast TALKIN FIT with Adam Badger.