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What 1,800 Calories Looks Like on a Macro Diet

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Macro-based meal plans have always been popular among strength and endurance athletes, but they’re gaining traction with those trying to lose weight, too. Macros refer to the ratio of protein, fat and carbs in your diet and tracking them with an app like MyFitnessPal can be a useful tool for gaining muscle while simultaneously losing fat.

Having your calories come from a 40% carbohydrate, 30% protein and 30% fat macronutrient breakdown can help you stay full and satisfied, while keeping your blood sugar balanced throughout the day. Protein and healthy fats help you feel full, while complex carbs like whole grains contain gut-friendly fiber.

Here’s a sample menu to show you what an 1,800-calorie day might look like on a 40/30/30 macro plan:

BREAKFAST

macro

SNACK

LUNCH

macro

SNACK

DINNER

macro

DESSERT

macro

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