October 1, 2025 • 15 mins
Janine from Couture Fitness Coaching breaks down the essentials of macro tracking in this week's episode of the Booster Metabolism Over Age 30 podcast. She explains why she doesn't follow a strict diet plan but instead focuses on monitoring calories and macronutrients (protein, carbohydrates, and fats). Janine covers how macros are calculated, their importance, and the guidelines set by the Institute of Medicine. She shares personal insights and provides practical tools for tracking macros using apps like MyFitnessPal. The episode emphasizes the importance of food quality and offers actionable advice for building sustainable, healthy eating habits.
00:00 Introduction to the Podcast and Host
00:18 Diving into Nutrition and Diet Plans
01:32 Understanding Macros: The Basics
02:20 Calculating and Setting Your Macros
03:15 Research and Guidelines for Healthy Ranges
04:30 Adjusting Macros for Different Goals
06:41 Importance of Food Quality
07:53 Personal Experience with Macro Tracking
09:51 Tools for Tracking Macros
12:14 Conclusion and Final Thoughts
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Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome back to the BoosterMetabolism Over Age 30 podcast.
If you're new here, I'm Janine,a coach at Couture Fitness
Coaching, where we help highlydriven individuals, learn how to
juggle it all.
Your health, fitness, career,life, really without sacrificing
your goals or burning out.
And this week our nutritionepisode, we are going to dive
(00:23):
into a topic I get asked aboutall the time.
I am often asked, do you followa specific diet plan, or what
exactly do you do for nutrition?
The truth is, I don't follow adiet plan in the traditional
sense.
I don't cut out entire foodgroups, and I don't believe in
(00:43):
strict yes and no lists when itcomes to food.
What I do is watch my caloriesand track my macros, and this is
the exact same approach that weuse with our clients at Couture
Fitness Coaching because it'sflexible, it's realistic, and
honestly most importantly.
I believe, and I've seen it withmy clients, that it works long
(01:05):
term.
I want to explain what macrotracking actually is.
I wanna share how macros arecalculated and why they matter.
We're gonna talk about theresearch behind ideal ranges,
cover food quality, and why it'simportant.
I'll share a little bit about mypersonal story.
(01:25):
And finally give you somepractical tools you can use to
help get started.
So let's dive in.
What are macros?
Macros are short formacronutrients and there are
three nutrients that provide usenergy, protein, carbohydrates,
and fat.
And really this is how they addinto the calories you eat every
(01:47):
day.
For every one gram of proteinthat you consume, you're
consuming four calories.
For one gram of carbohydratethat you consume, you're
consuming four calories.
And for one gram of fat that youconsume, you are consuming nine
calories.
So if you look at a nutritionlabel on the back of the cereal
(02:10):
box or your favorite snack,those grams of protein, carbs,
and fat is actually what makesup the total calorie number at
the top.
Say you were instructed to eat125 grams of protein, 200 grams
of carbs, and 56 grams of fat.
When you multiply those out,that comes out to about 1800
(02:33):
calories for the day.
Your protein gives you 500 ofthose calories.
Your carbs give you 800, andyour fat gives you about 500
calories.
Now, keep in mind, this is justa general example.
I'm not saying you personallyshould eat these exact numbers
because really setting macros isvery individual.
(02:56):
It depends on your weight, yourbody composition, your goals,
activity level, what yourhistory has been with dieting,
even your energy, stress, andsleep.
There's lots of factors that gointo it, and that's why having a
coach to help you kind of cutthrough all that guesswork can
be extremely beneficial.
But let's also talk about whatresearch says for just a second.
(03:18):
So how do you know you're in ahealthy range?
This is where nutrition sciencegives us some guidelines.
And the Institute of Medicinedeveloped something called the
acceptable macronutrientDistribution ranges, or they
also, abbreviate it to A MDR.
So these honestly are very broadpopulation level ranges that
(03:39):
help reduce the risk of chronicdisease while still giving you
flexibility in how you eat.
And so this is what theInstitute of Medicine says.
They say that.
Your carbs should make up about45 to 65% of your daily
calories, protein 10 and 35,between 10 and 35% of your daily
calories and fat between 20 and35% of your daily calories.
(04:03):
Let's be honest, those rangesare pretty wide, aren't they?
And that's really intentional.
Where you fall within thoseranges depends on your goals and
your lifestyles.
There's lots of factors that gointo figuring out where those
good thresholds are.
Like for where you should beeating based on what your goals
are, how you're feeling, thingsyou have going on in your life,
et cetera.
(04:26):
And what I mean by that is, isthere's other things to
consider.
So if you're lifting weights andyou wanna build muscle, you'll
wanna be on the higher end ofprotein, probably closer to like
the 25 to 30% of your caloriesshould be consumed, from
protein.
And honestly, a lot of studiesalso show that aiming for about,
one gram.
(04:47):
To two grams of protein perkilogram of body weight, helps
optimize muscle building andrecovery.
If you're training for amarathon or doing a lot of
endurance exercise, you probablywant carbs at the higher end of
that range.
So 55 to 65% to make sure youhave enough fuel.
I'm.
Have my sights on running a halfmarathon at the beginning of
(05:08):
next year or the middle to nextyear.
And so I definitely will beconsidering where my
carbohydrate intake is as Istart to train for that.
And I will make adjustmentsaccordingly and probably eat
more carbohydrates than I amright now.
It's all based on.
What our goals are, what we havegoing on in our life, things
that we're pursuing, et cetera.
If you're in a calorie deficitand you're trying to lose
(05:30):
weight, a higher protein intakeis also important to protect
your muscle mass, and to helpkeep you full and improve your
body composition.
You know, it's interesting thatwe have a lot of clients that
will often come to us and they,you know, want to, they say they
wanna look toned and they wannahave a good toned physique, but.
(05:50):
They struggle then with gettingtheir protein up.
We have to, we want to buildmuscle, and then when we go into
a calorie deficit, the idea isto be able to shed some fat and
reveal those tone muscles thatwe built when we were eating at
higher calories.
Well, if we.
Drop our protein too much whilewe're in the calorie deficit, we
(06:11):
will see a reduction in musclemass, right?
And so we really wanna preservethat as much as possible when
we're in a calorie deficitbecause we want to, reveal that
good, clean, toned look.
So really what I'm getting athere is that there's no one size
fits all, but these ranges giveyou a framework.
A coach can really help guideyou towards what that would look
(06:34):
like specifically for you.
Now, here's the part I reallywanna emphasize about tracking
macros.
It does not mean that you canjust eat ice cream and pizza all
day long, as long as it fits inyour macros.
Yes.
Technically with the macroapproach, no food is off limits.
That's one of the reasons macrotracking is so flexible.
(06:57):
It allows for balance andmoderation, but the quality of
your food still matters.
I really have seen this time andtime again, clients who hit
their macros mostly with wholefoods.
Things like lean proteins,vegetables, fruit.
Whole grains and healthy fats,they look and feel very
different than the clients whotechnically hit their numbers,
(07:17):
but do it with mostly processedfoods.
And the difference also shows upin their energy level.
Their digestion, the recoveryfrom their workouts, their mood.
And so it consuming whole foods,it really just gives your body
the nutrients it needs toperform at its best.
So while we say no food is offlimits, and I do mean that, but
(07:44):
the focus really you want to bedoing your best to consume,
whole foods nutrient densefoods.
I'll be honest, when I startedtracking macros about four years
ago, it was very hard for me tohit my protein.
I had never eaten that muchprotein probably in my life, or
at least not consciously.
And for months I felt like I wasalmost forcing myself to hit 120
(08:08):
grams of protein.
But over time my habits shiftedand I learned new foods that I
enjoyed.
I found recipes I liked, and nowI.
Actually sometimes have to watchthat.
I don't go crazy and consumingso much protein in a day.
I mean, some days I can soeasily hit 160 to 170 grams
without even trying.
(08:28):
But really the point is thatmacros, macro tracking helps you
build better habits.
So the goal isn't to trackforever.
We don't want any of our clientshave to track forever.
Uh, everybody's different.
Some people are gonna say, yeah,I probably will track forever
because I like to.
Some clients don't wanna trackforever, and that really is our
ultimate goal.
Tracking macros helps you formthose healthy habits, right?
(08:52):
So it, it helps.
It's a, it's a tool or anapproach to help you learn how
to eat intuitively over time,fueling your body with foods
that make you feel good.
That help you reach your goalswithout obsessing over numbers,
without obsessing over, I can'teat that right now, but I want
that carb so bad, but I'm, Ican't have it.
I'm not allowed to have it.
and so that's, that's one of thereasons why I, I like the macro
(09:14):
approach is because it doesn.
Put anything off limits.
It is to help you form, habitsaround moderation, and also to
help you become very aware ofyour own body, right?
How am I fueling my body?
How do I feel when I fuel itthat way?
And that's also why doing it fora long period of time, can
(09:34):
really help you learn when yourbody feels best, and the foods
that you're putting into it, howit can help you feel.
Your best and perform your best,right?
Have energy to run around withyour kids or grandkids, or to go
on that bike ride with yourspouse or partner or whoever.
So let's talk about tools totrack your macros real quick.
At Couture Fitness, we coachthrough our app everitt, which
(09:57):
integrates with two populartrackers, K Chronometer, and
MyFitnessPal.
Both K Chronometer andMyFitnessPal have free versions
that work really well since Ipersonally use MyFitnessPal.
I'm just gonna share a few quicktips.
You know, when you get intoMyFitnessPal, you can actually
set your macro goals.
You just have to go.
(10:18):
Through a few settings.
If you go to more and then go tonutrition, you can toggle over
to macros and set thosethresholds that you are trying
to achieve.
The other thing I like about myFitnessPal is that app has a
massive food database.
So most things you eat arealready in there.
If not, you can quickly add themmanually.
So just look at the nutritionlabel and type it in and save
(10:39):
it, and then it's, it continuesto grow.
So it's there for you in thefuture when you consume that
food again.
You also can create and saverecipes, which is huge,
especially if you cook at home alot.
And the other piece I like aboutit is if you're scrolling on
Pinterest and you find a recipe,or maybe like we talked about
last month, you used chat GPT tokind of beef up a recipe or make
(11:01):
it a little less, fat.
Content or you use chat GPT toreduce the fat content in a
recipe that you like or maybeto, add protein to it.
You can literally just copy andpaste that.
Recipe right into the app.
Uh, sometimes you have to make afew adjustments, but it will
really do a pretty good job attrying to auto calculate the
(11:25):
macros for that meal.
And then if you're like me andyou eat the same breakfast every
day or almost every day, you caneven create that meal, right?
And say, okay, this is mybreakfast meal.
And log all of those foods inthere, save it under your
breakfast meal, and then everyday it's just one quick tap to
log, your breakfast.
Each day into the app.
(11:45):
And at first, yes, I'll admittracking macros feels like work.
It does take a little bit oftime up front, but after a
couple weeks it becomes so mucheasier.
The app saves your history andpretty soon logging your meals
is quick and painless andeventually down the road.
You know, the idea is hopefullythat you don't even have to
track at all and you just startto know what foods.
(12:07):
Are, you know, how much proteinis in a chicken breast and how
many carbs is in a serving ofrice, et cetera.
So really just to wrap it allup, I just wanna recap here.
Tracking your macros is aboutbalancing protein, carbs, and
fats so you can fuel your bodyand hit your goals and fuel your
best.
And you know, there is someresearch out there that gives
(12:29):
you healthy ranges, but yourexact numbers really depend on
you, your individual goals, yourlifestyle, what's going on in
your life, things like that.
Quality also matters, not justtrying to hit your numbers, but
filling them with mostly wholenutrient dense foods.
And also tracking does take alittle bit of effort upfront.
(12:49):
It pays off in knowledge, habitsand results that last, but it
does take some time.
If you want support figuring outyour own macro numbers and
learning how to adjust them forfat loss, muscle gain or
maintenance, we'd love to helpyou.
That's what we do at CoutureFitness Coaching.
You can book a free strategycall with us and we can just
(13:09):
talk through what that mightlook like for you.
Because honestly, remember,health and fitness doesn't mean
that you have to give up yourcareer, your family, or sanity.
You can do all of.
Those things and still maintaina healthy lifestyle.
And we're here to show you howto do that.
So thanks for listening andtuning in.
(13:30):
I hope that you learned a littlebit in this podcast.
And if you have any morequestions about macro tracking
or you're looking for somebodycome alongside you, you know,
reach out to us.
Book a free strategy call.
We would love to have aconversation with you and come
alongside you and support you inyour goals.
Alright everyone, we'll see younext week.
Welcome back to the BoosterMetabolism Over Age 30 podcast.
If you're new here, I'm Janine,a coach at Couture Fitness
Coaching, where we help highlydriven individuals, learn how to
juggle it all.
Your health, fitness, career,life, really without sacrificing
your goals or burning out.
And this week our nutritionepisode, we are going to dive
(00:23):
into a topic I get asked aboutall the time.
I am often asked, do you followa specific diet plan, or what
exactly do you do for nutrition?
The truth is, I don't follow adiet plan in the traditional
sense.
I don't cut out entire foodgroups, and I don't believe in
(00:43):
strict yes and no lists when itcomes to food.
What I do is watch my caloriesand track my macros, and this is
the exact same approach that weuse with our clients at Couture
Fitness Coaching because it'sflexible, it's realistic, and
honestly most importantly.
I believe, and I've seen it withmy clients, that it works long
(01:05):
term.
I want to explain what macrotracking actually is.
I wanna share how macros arecalculated and why they matter.
We're gonna talk about theresearch behind ideal ranges,
cover food quality, and why it'simportant.
I'll share a little bit about mypersonal story.
(01:25):
And finally give you somepractical tools you can use to
help get started.
So let's dive in.
What are macros?
Macros are short formacronutrients and there are
three nutrients that provide usenergy, protein, carbohydrates,
and fat.
And really this is how they addinto the calories you eat every
(01:47):
day.
For every one gram of proteinthat you consume, you're
consuming four calories.
For one gram of carbohydratethat you consume, you're
consuming four calories.
And for one gram of fat that youconsume, you are consuming nine
calories.
So if you look at a nutritionlabel on the back of the cereal
(02:10):
box or your favorite snack,those grams of protein, carbs,
and fat is actually what makesup the total calorie number at
the top.
Say you were instructed to eat125 grams of protein, 200 grams
of carbs, and 56 grams of fat.
When you multiply those out,that comes out to about 1800
(02:33):
calories for the day.
Your protein gives you 500 ofthose calories.
Your carbs give you 800, andyour fat gives you about 500
calories.
Now, keep in mind, this is justa general example.
I'm not saying you personallyshould eat these exact numbers
because really setting macros isvery individual.
(02:56):
It depends on your weight, yourbody composition, your goals,
activity level, what yourhistory has been with dieting,
even your energy, stress, andsleep.
There's lots of factors that gointo it, and that's why having a
coach to help you kind of cutthrough all that guesswork can
be extremely beneficial.
But let's also talk about whatresearch says for just a second.
(03:18):
So how do you know you're in ahealthy range?
This is where nutrition sciencegives us some guidelines.
And the Institute of Medicinedeveloped something called the
acceptable macronutrientDistribution ranges, or they
also, abbreviate it to A MDR.
So these honestly are very broadpopulation level ranges that
(03:39):
help reduce the risk of chronicdisease while still giving you
flexibility in how you eat.
And so this is what theInstitute of Medicine says.
They say that.
Your carbs should make up about45 to 65% of your daily
calories, protein 10 and 35,between 10 and 35% of your daily
calories and fat between 20 and35% of your daily calories.
(04:03):
Let's be honest, those rangesare pretty wide, aren't they?
And that's really intentional.
Where you fall within thoseranges depends on your goals and
your lifestyles.
There's lots of factors that gointo figuring out where those
good thresholds are.
Like for where you should beeating based on what your goals
are, how you're feeling, thingsyou have going on in your life,
et cetera.
(04:26):
And what I mean by that is, isthere's other things to
consider.
So if you're lifting weights andyou wanna build muscle, you'll
wanna be on the higher end ofprotein, probably closer to like
the 25 to 30% of your caloriesshould be consumed, from
protein.
And honestly, a lot of studiesalso show that aiming for about,
one gram.
(04:47):
To two grams of protein perkilogram of body weight, helps
optimize muscle building andrecovery.
If you're training for amarathon or doing a lot of
endurance exercise, you probablywant carbs at the higher end of
that range.
So 55 to 65% to make sure youhave enough fuel.
I'm.
Have my sights on running a halfmarathon at the beginning of
(05:08):
next year or the middle to nextyear.
And so I definitely will beconsidering where my
carbohydrate intake is as Istart to train for that.
And I will make adjustmentsaccordingly and probably eat
more carbohydrates than I amright now.
It's all based on.
What our goals are, what we havegoing on in our life, things
that we're pursuing, et cetera.
If you're in a calorie deficitand you're trying to lose
(05:30):
weight, a higher protein intakeis also important to protect
your muscle mass, and to helpkeep you full and improve your
body composition.
You know, it's interesting thatwe have a lot of clients that
will often come to us and they,you know, want to, they say they
wanna look toned and they wannahave a good toned physique, but.
(05:50):
They struggle then with gettingtheir protein up.
We have to, we want to buildmuscle, and then when we go into
a calorie deficit, the idea isto be able to shed some fat and
reveal those tone muscles thatwe built when we were eating at
higher calories.
Well, if we.
Drop our protein too much whilewe're in the calorie deficit, we
(06:11):
will see a reduction in musclemass, right?
And so we really wanna preservethat as much as possible when
we're in a calorie deficitbecause we want to, reveal that
good, clean, toned look.
So really what I'm getting athere is that there's no one size
fits all, but these ranges giveyou a framework.
A coach can really help guideyou towards what that would look
(06:34):
like specifically for you.
Now, here's the part I reallywanna emphasize about tracking
macros.
It does not mean that you canjust eat ice cream and pizza all
day long, as long as it fits inyour macros.
Yes.
Technically with the macroapproach, no food is off limits.
That's one of the reasons macrotracking is so flexible.
(06:57):
It allows for balance andmoderation, but the quality of
your food still matters.
I really have seen this time andtime again, clients who hit
their macros mostly with wholefoods.
Things like lean proteins,vegetables, fruit.
Whole grains and healthy fats,they look and feel very
different than the clients whotechnically hit their numbers,
(07:17):
but do it with mostly processedfoods.
And the difference also shows upin their energy level.
Their digestion, the recoveryfrom their workouts, their mood.
And so it consuming whole foods,it really just gives your body
the nutrients it needs toperform at its best.
So while we say no food is offlimits, and I do mean that, but
(07:44):
the focus really you want to bedoing your best to consume,
whole foods nutrient densefoods.
I'll be honest, when I startedtracking macros about four years
ago, it was very hard for me tohit my protein.
I had never eaten that muchprotein probably in my life, or
at least not consciously.
And for months I felt like I wasalmost forcing myself to hit 120
(08:08):
grams of protein.
But over time my habits shiftedand I learned new foods that I
enjoyed.
I found recipes I liked, and nowI.
Actually sometimes have to watchthat.
I don't go crazy and consumingso much protein in a day.
I mean, some days I can soeasily hit 160 to 170 grams
without even trying.
(08:28):
But really the point is thatmacros, macro tracking helps you
build better habits.
So the goal isn't to trackforever.
We don't want any of our clientshave to track forever.
Uh, everybody's different.
Some people are gonna say, yeah,I probably will track forever
because I like to.
Some clients don't wanna trackforever, and that really is our
ultimate goal.
Tracking macros helps you formthose healthy habits, right?
(08:52):
So it, it helps.
It's a, it's a tool or anapproach to help you learn how
to eat intuitively over time,fueling your body with foods
that make you feel good.
That help you reach your goalswithout obsessing over numbers,
without obsessing over, I can'teat that right now, but I want
that carb so bad, but I'm, Ican't have it.
I'm not allowed to have it.
and so that's, that's one of thereasons why I, I like the macro
(09:14):
approach is because it doesn.
Put anything off limits.
It is to help you form, habitsaround moderation, and also to
help you become very aware ofyour own body, right?
How am I fueling my body?
How do I feel when I fuel itthat way?
And that's also why doing it fora long period of time, can
(09:34):
really help you learn when yourbody feels best, and the foods
that you're putting into it, howit can help you feel.
Your best and perform your best,right?
Have energy to run around withyour kids or grandkids, or to go
on that bike ride with yourspouse or partner or whoever.
So let's talk about tools totrack your macros real quick.
At Couture Fitness, we coachthrough our app everitt, which
(09:57):
integrates with two populartrackers, K Chronometer, and
MyFitnessPal.
Both K Chronometer andMyFitnessPal have free versions
that work really well since Ipersonally use MyFitnessPal.
I'm just gonna share a few quicktips.
You know, when you get intoMyFitnessPal, you can actually
set your macro goals.
You just have to go.
(10:18):
Through a few settings.
If you go to more and then go tonutrition, you can toggle over
to macros and set thosethresholds that you are trying
to achieve.
The other thing I like about myFitnessPal is that app has a
massive food database.
So most things you eat arealready in there.
If not, you can quickly add themmanually.
So just look at the nutritionlabel and type it in and save
(10:39):
it, and then it's, it continuesto grow.
So it's there for you in thefuture when you consume that
food again.
You also can create and saverecipes, which is huge,
especially if you cook at home alot.
And the other piece I like aboutit is if you're scrolling on
Pinterest and you find a recipe,or maybe like we talked about
last month, you used chat GPT tokind of beef up a recipe or make
(11:01):
it a little less, fat.
Content or you use chat GPT toreduce the fat content in a
recipe that you like or maybeto, add protein to it.
You can literally just copy andpaste that.
Recipe right into the app.
Uh, sometimes you have to make afew adjustments, but it will
really do a pretty good job attrying to auto calculate the
(11:25):
macros for that meal.
And then if you're like me andyou eat the same breakfast every
day or almost every day, you caneven create that meal, right?
And say, okay, this is mybreakfast meal.
And log all of those foods inthere, save it under your
breakfast meal, and then everyday it's just one quick tap to
log, your breakfast.
Each day into the app.
(11:45):
And at first, yes, I'll admittracking macros feels like work.
It does take a little bit oftime up front, but after a
couple weeks it becomes so mucheasier.
The app saves your history andpretty soon logging your meals
is quick and painless andeventually down the road.
You know, the idea is hopefullythat you don't even have to
track at all and you just startto know what foods.
(12:07):
Are, you know, how much proteinis in a chicken breast and how
many carbs is in a serving ofrice, et cetera.
So really just to wrap it allup, I just wanna recap here.
Tracking your macros is aboutbalancing protein, carbs, and
fats so you can fuel your bodyand hit your goals and fuel your
best.
And you know, there is someresearch out there that gives
(12:29):
you healthy ranges, but yourexact numbers really depend on
you, your individual goals, yourlifestyle, what's going on in
your life, things like that.
Quality also matters, not justtrying to hit your numbers, but
filling them with mostly wholenutrient dense foods.
And also tracking does take alittle bit of effort upfront.
(12:49):
It pays off in knowledge, habitsand results that last, but it
does take some time.
If you want support figuring outyour own macro numbers and
learning how to adjust them forfat loss, muscle gain or
maintenance, we'd love to helpyou.
That's what we do at CoutureFitness Coaching.
You can book a free strategycall with us and we can just
(13:09):
talk through what that mightlook like for you.
Because honestly, remember,health and fitness doesn't mean
that you have to give up yourcareer, your family, or sanity.
You can do all of.
Those things and still maintaina healthy lifestyle.
And we're here to show you howto do that.
So thanks for listening andtuning in.
(13:30):
I hope that you learned a littlebit in this podcast.
And if you have any morequestions about macro tracking
or you're looking for somebodycome alongside you, you know,
reach out to us.
Book a free strategy call.
We would love to have aconversation with you and come
alongside you and support you inyour goals.
Alright everyone, we'll see younext week.
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Cardiac Cowboys
The heart was always off-limits to surgeons. Cutting into it spelled instant death for the patient. That is, until a ragtag group of doctors scattered across the Midwest and Texas decided to throw out the rule book. Working in makeshift laboratories and home garages, using medical devices made from scavenged machine parts and beer tubes, these men and women invented the field of open heart surgery. Odds are, someone you know is alive because of them. So why has history left them behind? Presented by Chris Pine, CARDIAC COWBOYS tells the gripping true story behind the birth of heart surgery, and the young, Greatest Generation doctors who made it happen. For years, they competed and feuded, racing to be the first, the best, and the most prolific. Some appeared on the cover of Time Magazine, operated on kings and advised presidents. Others ended up disgraced, penniless, and convicted of felonies. Together, they ignited a revolution in medicine, and changed the world.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.