Table of Contents
Overview #
Your macro targets aren’t set in stone — they’re designed to evolve with your progress, just like your training. Knowing when to update your macro goal helps you keep moving forward, avoid plateaus, and stay aligned with your priorities.
Key Times to Reassess Your Macros: #
1. Your Goal Has Changed #
- Switched from fat loss to building muscle?
- Now training for performance instead of weight loss? ➡️ Your macros should match your new objective.
2. Your Weight or Body Composition Has Shifted #
- Lost a significant amount of fat?
- Gained muscle or overall size? ➡️ Your calorie needs have changed — update your macros to stay in the right zone.
3. You’ve Plateaued #
- Weight or strength hasn’t changed in 2–4 weeks
- Energy levels are dropping or cravings are increasing ➡️ It may be time to adjust your intake — especially Protein or carbs — to break through.
4. Your Training Volume Has Increased or Decreased #
- Started training more frequently or intensely?
- Switched to a lighter routine or taken a break? ➡️ More activity usually means more carbs and possibly Protein. Less training means adjusting to avoid overshooting your intake.
5. Your Energy, Recovery, or Mood Feels Off #
- Feeling sluggish, sore, or irritable often? ➡️ Could be under-eating or missing key macros. A small tweak (like upping fats or carbs) can make a big difference.
The healthshift approach: #
We recommend reviewing your macro setup:
- Every 4–6 weeks, or
- Anytime your goal, activity, or body changes noticeably
