Quick Tips
How is this calculated?
The calculations are determined using a formula to estimate your BMR. From there, your goals and activity levels are calculated using coefficients that factor in your answers. This will give you a good ballpark starting point for both the calories and macros.
If you do want something more customized, just a reminder that you can save $100 off a fully custom meal plan with one of our dietitians for being a Dynamic Strength member! Use Code: dynamic at checkout.
How long should I do a ratio?
We recommend you do a ratio for AT LEAST one week although 2-4 weeks is ideal.
We need time to adjust and truly TEST the ratio to see if it is working.
If you see results snowballing, do not hesitate to stay on a ratio longer, but it is also good to cycle as your workouts change.
Set an end date BEFORE you even start. This allows you to stay committed and give results time but also allows you to trust in the process knowing you have a checkpoint to re-assess.
Make sure to track your metrics in the app and take measurements, pictures, and weight. And don’t forget to link up your My Fitness Pal or Cronometer to the app!
What foods can I eat?
The great part about macros is….you can eat ANYTHING you enjoy that allows you to hit your ratios.
When first starting out, we recommend mapping out a day ahead of time so you know how your meals will need to be adjusted and tweaked. It is hard to make changes the day of when we are just learning.
But the more we balance working in the foods we love with whole, natural foods, the more sustainable a lifestyle we create!
Just know the more “intense” your ratio or goal, the more you may need to make sacrifices to start. Mini cuts are NOT meant to be a lifestyle but a quicker push forward.
What if I don't see results with this ratio?
Not every ratio and calorie intake works for every person.
Before even jumping into the ratio recommended, track what you’re doing currently.
You may need to make small changes to first build up.
And then don’t let your FEELINGS influence data. The “good all week” syndrome can add up to us NOT actually hitting our ratios consistently.
You want not only every day to hit the calories and ratio but for your weekly AVERAGES to be there with no days unlogged.
Unlogged days, big spikes on the weekend, can really impact the results we are getting.
And if you find your consistency IS there and you’ve done the ratio for 3-4 weeks, it may be time for a change.
Changing ratios may even allow you to see the results that were actually snowballing from your previous consistency.
Remember results take TIME!
What if I need help?
Don’t hesitate to reach out with questions in the community forum!
*The information provided on this site is for educational purposes only. I am not a doctor, nor do I claim to be one, and this is not meant to be taken as medical advice. The information provided on this site is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given on this site are meant for healthy adults only. You should consult your physician to ensure advice and tips given on this site are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided.