I use My Fitness Pal. The paid version can break down macros by day or week. It didn’t take long to figure out I needed more protein, and start subbing high protein foods for those higher in fat and carbs.

Do the best you can for the first couple days. See where the macros are off, and look for ways to use leaner meat, or find a good protein bar or shake to snack, etc.

I like Might Meals, which taste good, and clearly break down macros. If your lunch salad has 50g of protein, everything else falls in place.

I want a smoothie? Great. But with frozen fruit, kale, almond milk and non-fat Greek yogurt and not added juice.

There are weight lifting gyms that offer nutritional services and counseling. They offer this kind of macro determination and menus.

I ask ChatGPT to do it for me. Then I ask it to create a shopping list from that meal plan. Boom, done in about 10 mins.

Since when do gyms provide macros and meal plans? What kind of gym is this? I'm asking honestly, no snark.

I use a free app called My Plate. After a while the portion sizes become intuitive i.e., you figure out pretty quickly how much protein is in 6 oz of salmon for example, without using the app or any app really.

… or can I figure this out myself? Macro diets are so common, but I admit I find that figuring them out, and then translating those P/F/C into actual food and menus, difficult. How did you get started? Should I just go to a gym and pay to have the macros & meal plans done for me? Thank you!