Guest Expert Training #2


3 Signs It's Time to Adjust Your Macros

By Sarah Cann

Do you know when it’s time to update your macros?  Do you automatically assume since your numbers aren’t working you should probably lower them?  Before you restrict your calories further, let me share with you three not-so-obvious signs it’s time to adjust those macro goals.  

I am often asked, “How can I tell when it’s time to adjust my numbers?”  The answer to this question depends on your situation (duh lol). If my clients are seeing great results, it makes no sense to fix something that isn’t broken. With this said, there are some specific times when we know it can pay off to do something a little differently.

Here are 3 signs it’s time to adjust your macros:

  1. Your fat loss has stalled.  When a client has hit a wall in their fat loss, we change their strategy.  Remember that as you continue with your diet, your body will begin to adapt to the amount of food you’re eating. Soon enough, it may no longer produce the amount of weight loss that you desire.  If this is the case, you’ll need to adjust your caloric intake a bit downward or upward in some instances. Make small changes at first, such as a slight reduction of five grams of carbs or fats from your daily intake.  Make the adjustment, wait a couple weeks, and then monitor progress. Often this is enough to get your diet moving along again.

  2. You often consume less than 1200 calories a day.  These ridiculously low calories WILL NOT serve you in the long run.  Yes, you will lose weight initially but eventually you will plateau.  You may begin to notice you’re constantly feeling drained in energy on an everyday basis.  If you attempt a low carb diet for instance and constantly feel hungry, miserable, and low in energy. Raise those carbs up and cut back on your fats. You can easily make a few shifts like this without having to reinvent the wheel.

  3. Your goals have changed.  When a client comes to me with a change in goals, I know this also means that I need to change nutrition requirements.  If you were focusing on fat loss and you achieved that goal the next adjustment could be into a maintenance phase.  Or maybe you have decided it’s time to get stronger by gaining muscle.  This means you are going to need an entirely new macro and calorie set-up. While those using a strict fat loss approach may be following a reduced carb protocol. Those who are using a muscle building approach will need to add far more carbs back to their day.  As your workouts become more intense, you’ll require more carbs. You will also need adequate protein to support the repair of the muscle tissues, enabling you to see ongoing results.


Keeping an eye out for these signs will help you put together a nutrition plan that is perfect for your specific goals. You will learn about your body, what types of foods it responds best to, and how you can maximize the results that you desire.

I hope these signs were helpful!  If you are ready for a more personalized macronutrient adjustment or simply wanting to dial in your macro goals to achieve fat loss success, I would love to create a custom macronutrient plan for you!  


You can learn more details about the one-time nutrition plan via the link here:


Talk to you soon,