Author - Adaptia Design

The latest trend in weight management corresponds to trends unfolding on social media. As the darling social network of recent years, TikTok has become a preferred digital spot for fitness, health, and nutrition influencers who provide advice, tips, and techniques through short videos. In 2026, millions of TikTok users watched videos about #Macros, #MacroCounting, and #IIFYM (If It Fits Your Macros), which are part of the #GymTok and #Fitness clouds. Many videos in these hashtags refer to macronutrient strategies for fitness enthusiasts who want to increase muscle gain while meeting their bodyweight targets.

The concept of managing macros for muscle gain dates back to the Golden Age of Bodybuilding, which ran from the 1970s to the 1990s. Essentially, old-school bodybuilders abandoned strict calorie-counting regimes for more granular nutrition strategies that prioritized protein for muscle preservation. In the late 2000s, online fitness guru Anthony Collova coined the #IIFYM strategy of measuring macros for weight loss, which was a paradigm shift because of its strong focus on food quality.

By 2012, online discussion about #IIFYM had moved from fitness and bodybuilding forums to Facebook and Twitter (now X). The release of Collova’s website and macro calculator coincided with #IIFYM support from nutritional scientists who agreed that weight loss and muscle gain are primarily driven by caloric balance and macro ratios rather than dieting and loading.

What Are Macros?

Macronutrients provide energy, which we measure in calories, and the building blocks for human tissue. Unlike micronutrients, which include supplemental vitamins and minerals, we consume macros in large quantities. There are three main macros that play critical roles in how we can burn fat, build muscle tissue, and manage bodyweight:

Protein

This macro is essential for stimulating muscle growth and repairing tissue. When you diet and exercise for weight loss, you generate a calorie deficit that prompts your metabolism to burn muscle for fuel. You can prevent this with a higher protein intake from food sources like eggs, chicken breast, lean beef, and Greek yogurt.

Carbohydrates

Carbs are preferred sources of vital energy that your muscles and liver preserve as glycogen. Fitness enthusiasts know that carbs provide the “high-octane” fuel needed to power through intense workout sessions for stimulating gradual muscle growth. Some preferred sources of carbs include oats, rice, fruits, whole grains, and sweet potatoes.

Fats

These macros provide the most energy density at nine calories per gram. Fats are vital for hormone production, brain function, and the absorption of fat-soluble vitamins. After being demonized by the weight loss industry for many decades, fats became a stronger focus of the #IIFYM movement because food sources like avocados, nuts, olive oil, and salmon provide excellent nutrition for weight management and muscle building.

How to Count and Track Macros?

Mastering how to count macros starts with establishing daily targets and fitness goals. The most optimal tracking involves following a recommended nutritional plan and using a digital scale for accuracy. The food items, ingredients, and intake quantities come from the plan. Once you have your weights, you need to learn how to track macros using an online calculator or a mobile app like MacroFactor, which allows you to scan barcodes or search the database to log your protein, carbs, and fats. As you stay consistent with the data, you can make intake adjustments to ensure you hit ratios for fat loss and muscle hypertrophy.

Macros for Weight Loss

When you want to lose fat by exercising and without losing lean tissue, understanding what are macros in food becomes your greatest advantage. For weight loss, prioritizing protein helps you maintain muscle mass. You want to compensate for the caloric deficit with high-protein foods that keep you satiated.

Macros for Muscle Gain

This strategy is the opposite of macros for weight loss because you generate a calorie surplus. Increasing your carb intake ensures your muscles are saturated with glycogen, thus providing sufficient energy. Please remember that increasing your carb intake should correspond with more intense workout sessions.

Enjoying Meals That Fit Your Macros

Ultimately, the macro strategy replaces restriction with flexibility and support from nutritional scientists. Whether you’re aiming for fat loss or muscle gain, hitting your macro numbers helps you achieve consistent progress.

Calorie intake is often the first thing that comes to mind when considering starting your weight loss journey. You might find yourself wondering “what should my calorie intake be”, not to mention how those calories support your daily energy needs. Knowing these answers helps you make choices that feel genuinely sustainable. Rather than focusing on short-term fixes, you can learn how calories fit into your lifestyle’s bigger picture. You will eventually learn how to recognize patterns, lessen your confusion, and create habits that truly work in real life.

By getting clarity on “how many calories should I eat to lose weight” and “how many calories should I burn in a day”, you create a roadmap that reflects your weight loss goals. We’re here to walk you through the basics, from what a calorie represents to how to calculate calorie deficit strategies that meet your unique needs. Dive in and allow this guide to help you gain more control over your progress and develop a healthier mindset regarding food.

What is an Average Caloric Intake?

You’re probably wondering “What should my calorie intake be?” You’re not alone. Your average caloric intake is unique to you; it varies based on factors like age, sex, height, weight, and activity level. Breathing, moving, thinking, and executing every other bodily function requires calories. Since everyone’s life and body are different, your average caloric intake will be unique to you. Recognizing this helps you avoid unrealistic comparisons and focus on realistic numbers.

Do you live a highly active lifestyle? If so, your body generally needs more fuel to keep you going. More sedentary? Your calorie intake should probably be on the lower side. Instead of comparing yourself to others, take a good look at your routine, notice your hunger cues, and evaluate how your current intake supports your energy throughout the day. Over time, small adjustments can help you better balance feeling energized and staying on track with your goals.

How Many Calories Should I Eat to Lose Weight?

The question “How many calories should I eat to lose weight?” depends on your current intake and how your body responds to change. Making gradual reductions is easier to sustain than abrupt changes. Briefly tracking your food helps you spot habits and adjust them, so you can make wiser decisions and avoid feeling utterly overwhelmed. And let’s be honest, making meal prep easy can reduce that sense of being—ahem—weighed down.

Our biggest tip for you? Aim for balanced meals rich with protein, healthy fats, complex carbs, and fiber. This keeps you satisfied during a calorie deficit and helps prevent overeating.

What is a Calorie Deficit?

A calorie deficit happens when you consume fewer calories than your body needs, which explains why your weight might fluctuate. Maintaining a consistent calorie deficit causes your body to use its stored energy. Knowing how this works makes it easier to identify habits that help you reach your goals and those that might hinder you.

To achieve a calorie deficit, focus on mindful eating, being aware of portion sizes, and keeping up regular activity. This doesn’t mean you have to give up your favorite foods; instead, be thoughtful about how much you eat and make time for exercise. By creating a balanced approach, you promote good health and create viable habits for the future.

How to Calculate a Caloric Deficit

“How many calories should I burn in a day?” is a question we all ask ourselves before we learn how to calculate calorie deficit. Let’s get ready to start estimating your total daily energy expenditure (TDEE) so you can figure out how many calories you need to burn in a day based on your general activity level. Once you have that number, you subtract a moderate amount to create a manageable deficit. This structure gives you a defined target instead of relying on guesswork or extreme restrictions.

Online calculators and reputable health resources can help guide your numbers. For example, you can review general calorie guidance from the CDC.

To sum it up, reliable info, food logging, and steady habits help you understand how to maintain a calorie deficit for progress and motivation.

Conclusion

It’s time to stop wondering how to be in a calorie deficit. Calorie intake is key to managing both your energy and weight. Knowing your target calorie intake, how many calories to eat to lose weight, and the number to burn daily helps you set achievable goals.

Small, steady changes are usually the most sustainable. Track what you eat, pay attention to your body’s signals, and calculate a calorie deficit that jives with your routine. With consistency and tools like Foodie Fit, you can create a flexible plan that supports your goals and lets you enjoy your meals.

Dietary fiber is vital to good health. It supports heart health by lowering levels of “bad” cholesterol and promoting the growth of beneficial bacteria in the gut. It lowers blood pressure and makes you feel full after a meal. This helps prevent overeating, which in turn aids in maintaining a healthy weight. Fiber is also believed to lower the risk of colorectal cancer.

In this Foodie Fit blog, we explore the best, easiest high-fiber foods to eat for daily intake. 

What Foods Have High Fiber

Fortunately, there is a wealth of high fiber foods. Most are fruits, vegetables, and whole grains.

Vegetables

When it comes to the high fiber foods list, vegetables are near the top. Here are some of the highest in dietary fiber.

• Broccoli
  • One cup of broccoli has 2.2 grams of fiber. This is about 8 percent of the daily value, or DV. The DV is how much of a nutrient you should have every day.
• Avocados
  • The avocado is one of those fruits that’s treated like a vegetable. A 7-ounce avocado has 14 grams of fiber.
• Sweet Potatoes
  • Sweet potatoes are packed with nutrients, including dietary fiber. One cup of this root vegetable has 6.6 grams of fiber.

Fruits

Though you may think of fruits as sweet and light treats on a hot day, a surprising number of fruits also double as a fiber powerhouse. Here’s a list of some fruits that are high in fiber.

• Apples
  • One medium apple has about 4.4 grams of fiber.
• Passion fruit
  • Passion fruit is a champion when it comes to dietary fiber. One cup of passion fruit has an amazing 24.5 grams of fiber.

Berries

Technically a fruit that grows from the ovary of a single flower and has at least two seeds enveloped by flesh and an outer layer, many berries are also fiber-rich:

• Blueberries
  • These little nutrient-rich powerhouses have 13 percent of the DV per cup.
• Blackberries
  • Blackberries provide a decent 5.3 grams of dietary fiber per 3.5 ounces. This is about 20 percent of the DV.
• Pomegranate
  • The pomegranate is also considered a berry, despite its size and tough hull. Its ruby red seeds deliver 6 grams of fiber per cup.

Whole Grains

A whole grain is a seed that hasn’t been stripped of components such as its bran. Whole grains are polished because they last longer when they’re stored and can often be stored at room temperature. However, polishing comes with the loss of lots of nutrients, including fiber.

• Oats
  • Oats not only have 4 grams of fiber per half a cup, but the fiber they contain lowers bad cholesterol.
• Quinoa
  • When it’s cooked, a cup of quinoa provides 5 grams of fiber, which is around 18 percent of the DV.
• Whole Grain Bread
  • The amount of fiber in bread made from whole grains varies. For example, a slice of wheat germ bread has 4 grams of fiber.

Beans, Nuts, and Seeds

These plant products are also famous for their fiber content:

• Cooked Beans
  • The amount of fiber a cup of cooked beans has depends on what kind of bean it is. Pinto and black beans have the most fiber, with 15 grams per cup.
• Chia Seeds
  • An ounce of chia seeds has about 9.8 grams of dietary fiber, or 35 percent of the DV.
• Nuts
  • Like cooked beans, the dietary fiber of nuts depends on the nut. The highest amounts of fiber belong to almonds and pistachios at 10.9 and 9.1 grams each per 100 grams, respectively.

… And One More Tip

Eating a diet rich in fiber holds many benefits. However, if you’re not used to eating a lot of fiber, doing so quickly and abruptly can cause digestion or stomach issues. As such, if you are looking to add fiber-rich foods slowly to your diet, be sure to increase your consumption of water. Doing so will limit the negative impact of fiber on your body. 

Conclusion

Fiber keeps you regular, supports the microbiome in your gut, keeps your good cholesterol levels stable and may even help you lose weight. Best of all, the foods that contain lots of fiber are plentiful and inexpensive.

Looking to add more fiber to your diet in a quick and easy way? Be sure to also check out Foodie Fit for the latest and greatest heat and eat meal prep delivery options today.