Spring is here, and along with it we welcome warmer weather, the promise of outdoor events and activities, and social gatherings with your best gal pals.

By this time, we also may have left our New Year’s Resolutions by the wayside, and we’re ready to get back to eating healthy just in time for those summer swimsuits and shorts.

If you are ready to become healthier and fitter this spring, Girl, you don’t have to spend hours on the treadmill or in the gym.

Start with what you eat, specifically determining your macros (macronutrients) ratio and calorie range.

Understanding the basics of macronutrients and calories is key to achieving your summer fitness goals.

What Are Macronutrients?

Macronutrients, often referred to as macros, are the three primary components of food that provide energy: carbohydrates, proteins, and fats. Each macronutrient plays a unique role in the body and is essential for overall health and well-being.

Carbohydrates: Mainly found in grains, fruits, and vegetables, carbohydrates are the body's primary source of energy.
Proteins: Found in foods like meat, fish, poultry, eggs, and legumes, proteins are essential for muscle repair and growth, as well as various bodily functions.
Fats: Found in oils, nuts, seeds, and fatty fish, fats provide energy, support cell growth, and help absorb certain vitamins.

Understanding Calorie Deficit

A calorie deficit occurs when you consume fewer calories than your body expends, resulting in weight loss. To achieve a calorie deficit, you need to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Basal Metabolic Rate (BMR): Your BMR represents the number of calories your body needs to maintain basic physiological functions at rest, such as breathing and circulation.
Total Daily Energy Expenditure (TDEE): Your TDEE is the total number of calories your body burns in a day, including physical activity and exercise.

Often when women try to lose weight or lose inches, they go right for cutting calories. But if you cut too many calories, your body may actually hang on to calories longer, resulting in an increase in your body fat percentage as your body stores energy. So it’s crucial that women know their needed calorie range and macro ratio if they want to lose weight or inches efficiently.

Getting Started

Calculate Your BMR and TDEE: Use an online calculator or consult with a healthcare professional to determine your BMR and TDEE.
Set Your Calorie Target: Aim to consume fewer calories than your TDEE to create a calorie deficit. A deficit of 500 to 750 calories per day is typically recommended for gradual, sustainable weight loss.
Track Your Calories: Use a food tracking app or journal to monitor your daily calorie intake and ensure you stay within your calorie target. I recommend the free My Fitness Pal app.
Focus on Macronutrients: Aim to consume a balanced diet that includes adequate amounts of carbohydrates, proteins, and fats. A common macronutrient distribution for weight loss is 40% carbohydrates, 30% proteins, and 30% fats, but I recommend my Drop 10 nutrition education program students start with a 40-40-20 range.
Experiment and Adjust: Pay attention to how your body responds to changes in your diet and adjust your calorie intake and macronutrient ratios as needed to achieve your weight loss goals.

Finding Your Calorie Range

Your calorie range will depend on factors such as your age, weight, height, activity level, and weight loss goals. Aim to stay within your calorie range while prioritizing nutrient-dense foods to support overall health and well-being.

final thoughts

Understanding macronutrients and calorie deficit is a fundamental step towards achieving weight loss success.

By calculating your BMR and TDEE, setting a calorie target, tracking your calories, and focusing on balanced macronutrient intake, you can create a sustainable plan for reaching your goals. Remember to be patient with yourself and make adjustments as-needed along the way. With dedication and consistency, you can achieve the results you desire and embrace a healthier lifestyle for the long term.

Get the free guide!

If you need support in this journey, I’ve got just the thing.

Click the button below to download my FREE Beginner’s Guide to Calculating Macros step-by-step guide. This guide will walk you through calculating your BMR, TDEE, and macro range so you can start your nutrition journey ASAP.

Download the FREE Guide

Drop 10 Nutrition Education Program

Our Sweat Inspire Sisterhood Drop 10 nutrition education program for women opens twice each year (once in the spring and once in the fall). In this 6-week program, you get:

6-week printable exercise tracker + guide personalized to your nutrition and fitness goal
Personalized calories & macros calculated for you at the start of the program
42-days of printable macro meal plans
Access to Erika's MyFitnessPal calorie tracking app - you can copy + paste everything from her account to yours
Nutrition education videos to help you learn the foundations of women's nutrition and apply them to your life
6-Weeks of meal prep accountability
42-Days of nutrition tracking accountability
Weekly accountability to take your measurements to ensure you’re on track to hit your Drop10 goals
Private Drop10 Facebook community to connect with others in the program AND Weekly Q&A's

Students who’ve completed past rounds of Drop 10 report:

weight loss
inches loss
fewer medications needed
more energy
better sleep
increased confidence
enhanced muscle tone
healthy habits established

If you want to get on the waitlist for the next Drop 10 program, add your name and email address to the list below:

Get in the Drop 10 Waitlist