Setting Up Your Macros for Your Specific Goals

Now that you understand the basics of nutrition and energy balance, let's dive into how to set up your macronutrients (macros) for your specific goals over the next 12 weeks. You will choose one of three calorie approach categories, or "tiers," based on your goals.

It’s important to carefully consider which tier you want to follow because your results will depend on your adherence to these guidelines. Read through each tier category to find the one that best matches your current goal.

Three Tiers:

• TDEE Tier 1: Calorie Surplus - Goal: Weight Gain / Mass Gain

• TDEE Tier 2: Calorie Maintenance for Recomposition - Goal: Fat Loss / Muscle Gain

• TDEE Tier 3: Calorie Deficit - Goal: Fat Loss / Muscle Definition

Three Tiers:

TDEE Tier 1: Calorie Surplus

Goal: Weight Gain / Mass Gain

A calorie surplus involves consuming more calories than your body burns daily through your Total Daily Energy Expenditure (TDEE) to build muscle and fat mass. This approach is ideal for those who are underweight or want to gain more mass.

How to Decide if This is for You:

• You don't mind gaining weight, even if it means some fat gain around the abdomen and glutes.
• Your body fat percentage is 22% or lower (use the photo below to determine your body fat percentage).

Steps to Follow:

1. Use the macro calculator in our app to input your weight, activity level, and height.
2. Select the "gain weight" approach and choose "5 or more times a week" for calorie calculations.
3. The calculator will provide your starting macros and calorie intake. Update these every three weeks to account for metabolic adaptation.

Example Progression:

• Week 0: Starting weight: 110 lbs, 20% body fat.
  • Weeks 1-3: 1,740 calories - 48g fat / 216g carbs / 110g protein.
  • End of Week 3: Weight: 115 lbs, 21.3% body fat.
  • Weeks 4-6: 1,810 calories - 50g fat / 224g carbs / 115g protein.
  • End of Week 6: Weight: 120 lbs, 22% body fat.
  • Weeks 7-9: 1,880 calories - 52g fat / 233g carbs / 120g protein.
  • End of Week 9: Weight: 125 lbs, 24% body fat.
  • Weeks 10-12: 1,950 calories - 54g fat / 241g carbs / 125g protein.

By the end of the program, your metabolism will adapt to a new maintenance level. Consistently eat at your new maintenance calories to maintain your muscle mass. 

TDEE Tier 2: Calorie Maintenance for Recomposition

Goal: Fat Loss / Muscle Gain

A calorie maintenance diet involves consuming the number of calories needed to sustain your current body weight. This approach is ideal for achieving body recomposition—losing fat while gaining muscle.

How to Decide if This is for You:

• You are comfortable with your current weight.
• You are new to the gym or have not consistently trained before.
• Your body fat percentage is between 22% to 30% (use the photo below to determine your body fat percentage).

Steps to Follow:

1. Use the macro calculator in our app to input your weight, activity level, and height.
2. Select the "recomposition weight" approach and choose "3 to 4 times a week" for calorie calculations.
3. Maintain the set calories for the next 12 weeks. Your weight should not fluctuate more than 2-5 lbs.

Example Progression:

• Week 0: Starting weight: 135 lbs, 27% body fat.
  • Weeks 1-12: 1,890 calories - 53g fat / 241g carbs / 113g protein.

By following this steady calorie intake, you will see changes in your body composition—rounder glutes, more defined arms, and a slimmer abdomen—without significant changes in weight.