Adjusting Macros

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Question

When should I adjust my macros?

Short answer

When progress stalls, there is rarely a need to make adjustments if what you’re doing is working.

If progress stalls and you need to adjust your macros, an easy recommendation is to decrease by ~100 Calories from carbs & fats when dieting (e.g. 20C & 2F) or increase by the same amount when bulking.

Long answer

When progress stalls for ~4 weeks, you will need to make adjustments. However, if dieting for an extended period of time (greater than 8 weeks), first you should take a diet break and look for compliance issues that you may not even be aware of.

You can adjust activity or adjust calories. Remember that women may have water retention due to their cycle masking weight loss.

Progress Stalls

A progress stall is not moving towards your goal of weight loss or gain for approximately 4 weeks. There are multiple ways to gauge progress, and if you are seeing progress in one of the ways listed below, progress most likely has not stalled.

  • Weight: You should Weigh yourself everyday, first thing in the morning after going to the bathroom, before eating or drinking anything, & completely naked. Take a weekly average and compare that to the previous week.
  • Body measurements (taken bi-weekly). This can also be judged by how clothing fits
  • Pictures (taken monthly) to gage your progress

For macro adjustments while dieting

Decrease your calorie intake by 5-10% from carbohydrates & fats.[1][2]

For macro adjustments while gaining

Increase your calorie intake by 5-10% (remember, slower gain is better) primarily in carbohydrates & fats.

Further Reading

References

  1. When and How To Adjust Your Diet. Andy Morgan, RippedBody.com
  2. Adjusting The Diet. Lyle McDonald, Bodyrecomposition.com