When Is It Time To Change/Adjust Your Macros & Calories?

by Admin

Posted on Sep 29, 2019, 04:51 AM

As you go about your macros approach, there will likely come a time when you start to think; “should I make diet changes, and would I benefit from adjusting my macros regularly or should I just keep them as they are?”. Honestly, the answer to these questions is dependent on who you are. For example, if my clients are seeing great results, it makes no sense to fix something that isn’t broken. That being said, there are some times when it can pay off to do something a little differently. When to switch-up your macros is different for everyone, so let’s take a look at some examples of when you should, so that you can get a better sense of how often you should change yours.

Your Weight Loss Has Stopped

The first time I make diet changes with clients I work with is when progress has stalled. If they were doing well on their diet, seeing great results and then progress just seemed to stop, this is the first indication that diet changes are in order.


The reason for this is as you continue on with your diet, your body begins to adapt to the amount of food you’re taking in. Soon, your diet may no longer produce the amount of weight loss that you desire.


You will need to adjust your macros downwards a bit, if this is the case, but you only need to make small changes. Changes can be as little as five grams of carbs or fats taken away per day.

Make a few small adjustments, wait a few weeks, and then monitor your progress. Often, this is enough to get things moving swiftly again.


You Have Changed Your Goals


When my clients come to me with changes in their goals, I know this means that we need to change diet requirements too. If you were focusing on fat loss, for example, but now it's winter and you decide to focus on muscle gain instead, you are going to need an entirely new macro and calorie set-up.


Likewise, if you're going to step up your workout game and start intensifying your workouts to boost your conditioning and performance, this is also a good reason to change your macros around a bit.


If you do not adapt your macros and make the diet changes to help with these new demands you're placing on your body, it will be hard to see results from the new training program you are utilising.


You Weight Loss Has Changed & You Have Lost A Lot Of Weight


Another time you may want to consider making diet changes is if you have lost a large amount of weight. For example, let’s say you’ve lost 50 pounds. Your calorie intake is going to need to be a lot lower to maintain this new body weight, i.e. you need to re-adjust your macros.

I only suggest doing this if you're no longer making progress or if your energy levels are really low. Lower energy levels can be a sign of a slowed metabolism or adrenal fatigue. If this is the case with you, I suggest taking a 2-week diet break (eating at TDEE for 2 weeks) and then begin dropping calories to reach your dieting calorie goal with a slight shift in macros. Sometimes these small changes are exactly what we need to get things moving again with an improved mood, and a newly found commitment to dieting for weight loss.


Not Feeling Great!


Finally, you may need to change macros if you just aren’t quite feeling yourself. If you’re constantly feeling drained of energy or if you feel like you aren’t recovering as fast as normal from your workout sessions, this might be the perfect time to make a few diet changes.


Remember, everyone’s body is unique, what works great for one person, may not necessarily work best for you. Dieting is about figuring out your own system and how you are responding to various protocols. This plays a huge part in what I do with my clients and the reason I create programs that are custom-built for their bodies.


For example, if you attempt a low carb diet and constantly feel miserable, hungry, tired and just generally low in energy; raise those carbs up and cut the fats back. You can easily make a few shifts like this in your diet, without having to reformat your entire diet plan.


By making a few subtle tweaks here and there, you are slowly but surely putting a diet together that is perfect for you. You’ll be learning about your own body, what types of foods it responds to best and how you can achieve the results that you want to.


So, there you have a few of the main instances that will call for you to make some diet changes. It’s important to constantly monitor your progress and take a look at whether you need to make any changes. Two weeks is an excellent length of time to determine whether what you are doing is working or if you need to make any subtle tweaks.


Just remember, if you do find that you need to change your diet requirements, slow and steady is the way to go. Try to avoid making dramatic changes; this can get hard to track and pinpoint where you need to be.


To find out more about losing weight and to take your nutrition and training to the next level, book a FREE no string attached kickstarter call with me here -