Great advice— thank you! I think macros could help me solve my long-time weight issue. Just need to figure it out. What’s your best/favorite way to determine your macros? Do I need to get one of those scans?

You can make it as complicated or uncomplicated as you want.

If you follow the general guide of a balanced plate protein, veggies, carb and fat you should easily hit macros. Instead of worrying about macros I focus on hitting my protein target and calories. The carbs and fat tend to fall into place.

Get an app, like MyFitnessPal and log what you would normally eat. Look at the composition of different meals as you are logging them. Once everything is logged look at the macros. If there is too much of something, think about which foods are causing it. You will have to scale down on those. If something is missing, for most people that would be protein, research high protein foods and work them into your meals. This process will make you realize that done foods are expensive (a lot of calories for not much nutrition) and you are better off completely removing them. You will likely also need to introduce some new food but generally try to stay as close to what you eat normally as possible, as this will make your diet more sustainable than if you just adopt a meal plan someone gives you.

Start with your protein. For example if you need to hit 140g of protein, try to spread it out throughout the day. So I would plan for: 35g breakfast, 30g mid morning protein shake, 35g lunch, 5-10g pm snack, 35g dinner. Then see how many calories you have left and spread it out with carbs/fats.

Apps can help. I use Lifetime but there are other apps that are free but may not track all details that you need.

If you can afford it, a meal plan is nice too.

How do I turn my macros into food, meals? How do you all create and track all this? Do I need apps or meal
services to do this? Thank you!