DIY Macro Counting Starter Kit

Description

The Macro Counting Starter Kit pairs two resources that were designed to work together: one to get you started and one to keep you going.

Beginner Guide to Tracking Macros (PDF)

This is a step-by-step walkthrough of how to set up your own macro targets, written for women who’ve never tracked a day in their lives and want to actually understand what they’re doing before they start logging food.

The guide covers what macros are and how protein, carbs, and fat each play a different role in your body, what to do during your first week of tracking, and how to track using a food tracking app like MyFitnessPal or Macros First. It’s not a meal plan, but a guide to eating with flexibility while keeping your calorie needs and body shape goals in mind. It’s the same foundation I use with my coaching clients (I’m a Precision Nutrition certified nutrition coach), written so you can do it yourself.

Body Composition Tracker Spreadsheet (.xlsx)

The tracker is the other half of this macro counting starter kit because calculating your macros is only useful if you have a way to measure whether they’re actually working.

This spreadsheet gives you 12 weeks of structured tracking: body measurements (waist, hips, abs, chest, arms, and thighs), biofeedback markers like energy, sleep quality, hunger, mood, and stress, a place to track your weekly macro and calorie averages, and guided weekly reflections that help you see patterns (instead of just numbers). It’s built so you can see changes happening, finally trust the process, and stop spiraling over a number on the scale.

Format and Compatibility:

This is a downloadable .xlsx file that works in Microsoft Excel, Google Sheets, and Apple Numbers. Download it, open it, and start with your Baseline row. You don’t need to fill in every column on day one. Start with weight, a few measurements, and your biofeedback ratings, and build from there.

How They Work Together

The guide gives you knowledge to start. The tracker shows you whether those numbers are working. That’s what makes this macro counting starter kit a complete system. One feeds the other. You calculate your macros, you start tracking, and then every week the spreadsheet tells you whether to stay the course or make a change.

Want More Guidance?

If you want personalized macros, calories and fiber goals instead of calculating your own, check out the Custom Macro Count — it’s $55 and includes the guide. And if you want ongoing support with consistent check-ins, my Monthly Macro Coaching is $110/month with no contract. I only have a few spots available at any given time, but I do it at this price because I strongly believe every mom should have access to this kind of guidance.

Who This Macro Counting Starter Kit Is For

This kit was built for the woman who’s ready to try macro counting on her own. It’s for someone who doesn’t need a coach holding her hand every week but wants the right tools and a clear starting point. You’re resourceful, you’re motivated, and you just need someone who knows what they’re doing to hand you the knowledge to get started and the tools to keep going long-term.