What 1,800 Calories Looks Like on a Macro Diet

Danielle Omar
by Danielle Omar
Share it:
What 1,800 Calories Looks Like on a Macro Diet

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

About the Author

Danielle Omar
Danielle Omar

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.

Related

Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

Great!

Click the 'Allow' Button Above

Awesome!

You're all set.

You’re taking control of your fitness and wellness journey, so take control of your data, too. Learn more about your rights and options. Or click here to opt-out of certain cookies.