Tracking macros works. Whether you're trying to lose fat, build muscle, or maintain your weight, controlling your ratio of protein, carbohydrates, and fat gives you a lever that calorie counting alone doesn't provide. The problem is that most people make it harder than it needs to be — weighing every ingredient, eating the same five meals on repeat, and dreading every restaurant trip.
Macro friendly meals don't require that level of rigidity. What they require is a framework you can apply to different ingredients and situations. This guide gives you three frameworks — one for cutting, one for bulking, one for maintaining — with complete meal examples and macro breakdowns for each.
Quick Macro Primer
Three macronutrients supply all your calories:
- Protein — 4 calories per gram. Builds and repairs muscle. Keeps you full.
- Carbohydrates — 4 calories per gram. Primary fuel for training and daily activity.
- Fat — 9 calories per gram. Supports hormones, absorbs vitamins, adds flavor.
Your macro split — the percentage of calories from each — shifts depending on your goal.
Framework 1: Cutting (40/30/30 — Protein/Carbs/Fat)
When cutting, protein is king. A higher protein ratio preserves muscle while you lose fat and keeps hunger in check. At 1,800 calories, this split looks like 180g protein, 135g carbs, 60g fat.
Cutting Meal Examples
Breakfast — Greek Yogurt Power Bowl (390 cal, 35g P / 42g C / 8g F) 1 cup fat-free Greek yogurt, 1/2 cup blueberries, 1/4 cup granola, 1 scoop whey protein mixed in. High protein, moderate carbs, minimal fat.
Lunch — Chicken and Butternut Squash Bowl (480 cal, 42g P / 40g C / 14g F) 6 oz grilled chicken breast, 1 cup cubed butternut squash, 2 cups roasted broccoli, 1 tsp olive oil. Simple, satisfying, and protein-dense.
Dinner — Shrimp Stir-Fry (420 cal, 38g P / 35g C / 12g F) 8 oz shrimp, 3/4 cup white rice, mixed bell peppers and snap peas, 1 tbsp soy sauce, 1 tsp sesame oil. Cooks in 15 minutes.
For more high-protein, low-calorie combinations, see our high protein low calorie meals guide.
Framework 2: Bulking (30/50/20 — Protein/Carbs/Fat)
When bulking, carbohydrates fuel your training and recovery. You need enough protein to build muscle but more carbs for energy. At 2,800 calories, this split looks like 210g protein, 350g carbs, 62g fat.
Bulking Meal Examples
Breakfast — Oatmeal and Eggs (620 cal, 35g P / 72g C / 18g F) 1.5 cups cooked oatmeal, 1 banana sliced in, 2 whole eggs, 2 egg whites scrambled on the side, drizzle of honey. Heavy on carbs to fuel a morning workout.
Lunch — Double Rice Bowl (700 cal, 48g P / 80g C / 16g F) 8 oz grilled chicken thigh (boneless, skinless), 1.5 cups white rice, 1/2 cup black beans, pico de gallo, hot sauce. A Chipotle-style bowl at home.
Dinner — Pasta with Lean Beef (680 cal, 45g P / 75g C / 18g F) 6 oz 93% lean ground beef, 2 cups cooked whole wheat pasta, 1/2 cup marinara sauce, side of steamed green beans.
Post-Workout Snack — Smoothie (450 cal, 40g P / 60g C / 6g F) 1 scoop whey protein, 1 banana, 1 cup frozen mango, 1 cup skim milk, 1/2 cup oats blended in.
Framework 3: Maintaining (30/40/30 — Protein/Carbs/Fat)
Maintenance is the most flexible framework. You're not pushing extremes in any direction — just eating balanced meals. At 2,200 calories: 165g protein, 220g carbs, 73g fat.
Maintaining Meal Examples
Breakfast — Avocado Toast with Eggs (480 cal, 25g P / 35g C / 26g F) 2 slices whole wheat bread, 1/2 avocado mashed, 2 eggs fried in nonstick pan, everything bagel seasoning. Balanced across all three macros.
Lunch — Turkey and Hummus Wrap (450 cal, 32g P / 40g C / 16g F) Large whole wheat tortilla, 5 oz sliced turkey breast, 2 tbsp hummus, romaine, tomato, cucumber.
Dinner — Salmon and Rice (550 cal, 40g P / 38g C / 24g F) 6 oz baked salmon (the fat here is mostly omega-3s), 3/4 cup cooked white rice, roasted asparagus.
Meal Prep Tips for Macro Consistency
- Cook protein in bulk. Grill 2-3 lbs of chicken breast on Sunday. Portion into containers — 6 oz for cutting, 8 oz for bulking.
- Prep carbs in advance. Cook a large batch of rice or butternut squash. They reheat well and last 4-5 days refrigerated.
- Pre-portion your fats. Fats are calorie-dense and easy to over-pour. Measure olive oil and nut butter until eyeballing becomes accurate.
Estimating Macros When Eating Out
Restaurant meals are the hardest to track because you can't weigh ingredients. A few rules of thumb:
- A restaurant portion of protein (chicken, fish, steak) is usually 6-8 oz cooked.
- A side of rice or mashed potatoes is about 1-1.5 cups (40-60g carbs).
- Assume 1-2 tablespoons of oil or butter were used in cooking (14-28g added fat).
- Sauces typically add 5-15g of fat per serving.
For more high-protein options at chain restaurants, check our high protein fast food meals guide.
Track Macros at Any Restaurant
Hitting your macros at home is manageable — eating out is where it gets tricky. DinePick shows macro breakdowns for restaurant menu items so you can stay on track anywhere. Join the waitlist to try it first.