Macros

John Bower • July 15, 2026

macros

Hey Yall:


Our very own Jon Hicks recently shared his thoughts on macros and how to work on your diet, strength and fuel. Some call him the TNG version of RFK Jr. who likes to "do his own research." I just call him coach and friend. I wanted to put together a blog on his talk with some resources for those of you who might have a desire to improve their diet.


Explaining Macros like I am 5 years old

Imagine your body is like a super cool race car. It needs three main types of "fuel" from food to run, grow strong, and fix itself after playing hard:


  • Protein = the bricks that build and repair muscles (like after you lift heavy things).
  • Carbs = the quick energy gas that helps you sprint, jump, and go fast during workouts.
  • Fat = the long-lasting energy and stuff that keeps everything running smoothly (joints, hormones, brain).


Macros are just short for these three big nutrients. Everything you eat is mostly made of them (plus tiny vitamins). Here are a few quick (and relatively easy) steps to follow, if you want to give it a go:


Step 1: Calculate Your Macro Targets (Do This Once)

Use this formula for your personal numbers:


  1. BMR (Basal Metabolic Rate) = (weight in kg × 10) + (height in cm × 6.25) − (age × 5)
  2. Men: +5
  3. Women: −161
  4. TDEE (Total Daily Energy Expenditure) = BMR × activity multiplier
  5. Lightly to moderately active (3–5x/week training): 1.5 (Jon’s recommended default)
  6. Very active (daily intense training): 1.7–1.8
  7. Calorie Target = TDEE × deficit multiplier
  8. 1.0 = maintenance
  9. 0.9 = recommended for most (lose fat while building muscle)
  10. 0.85–0.89 = only if 35%+ body fat
  11. Macros (as % of calories):
  12. Protein (g) = Calories × 0.3 ÷ 4
  13. Carbs (g) = Calories × 0.4 ÷ 4
  14. Fat (g) = Calories × 0.3 ÷ 9


Sanity check: Carbs > Protein > Fat (in grams).

Jon’s example (185 lb, 42 yo male, 1.5 multiplier): 205g protein / 354g carbs / 94g fat.


Cronometer App Setup
  • Download Cronometer (free version is fine; paid removes ads and adds favorites).
  • Skip the setup wizard and manually enter your fixed targets.
  • Go to: More → Targets → Macro & Energy Targets → Fixed tab.
  • Enter your protein, carbs, and fat grams.
  • In Advanced Settings, switch to Total Carbs (not Net Carbs).
  • Focus on the macro percentages — ignore the calorie total.
  • Optional: Connect Whoop/Oura for expenditure visibility (won’t change your fixed targets).


Key Principles
  • Hit your targets 80% of the time — consistency beats perfection.
  • Log everything honestly (yes, including Portillo’s and cocktails). Skip negligible items like black coffee or leafy greens.
  • Don’t change targets mid-process or update your weight in the app if you’re losing.
  • Protein is king — it’s the hardest to hit, so prioritize it. Jon aims for >33% of daily protein at breakfast.
  • If you focus on protein, carbs and fat often fall into place naturally.
  • Reassess only after several months, then shift toward maintenance.


Practical Tips
  • Gear: Food scale ($10–15), body-weight scale, soft tape measure.
  • Weigh ingredients when possible. Use the app’s restaurant search (e.g., “Chipotle chicken bowl”) or barcode scanner.
  • Create custom recipes in the app for batch-cooked meals.
  • Ingredient prep > meal prep: Cook plain proteins in bulk and season as needed.
  • Quick win: Instant Pot pulled chicken (4 frozen breasts + liquid + seasoning = done in ~20 min).
  • Start by tracking only for 1–2 weeks — most people discover they’re under on protein and over on everything else.


Next Steps for Everyone
  • Grab your scales and download Cronometer.
  • Calculate and enter your targets.
  • Track everything for at least 1–2 weeks before changing how you eat.
  • Weigh in daily if it helps you stay accountable.


I hope this is helpful and if you have further questions, please reach out to Coach Jon "doing my own research" Hicks for more info! Or check out this Hubberman Lab's podcast.

For Will

By Jessica Dickens • March 26, 2026
Join the Neighborhood Gym community on April 11, 2026, as we come together to honor and celebrate the life of William Dickens.

Stand By Me

By John Bower • February 20, 2026
As I left the gym this morning, a Stephen Wilsion Jr.'s cover of Stand By Me was playing. I listened to it on repeat as I made my coffee and I could not help but think of what we’ve done here at Neighborhood Gym. And as I looked ahead to the day and into next week, I thought this song was a fitting theme for the upcoming CrossFit Open. For the last 4 years, I’ve used the open as a way to set up my year. I cut out beer (I miss beer), attempt to eliminate sugar as I work to integrate my life as each new begins. For some reason, this year has been more difficult than the previous years. Part of it is because I am old(er) and part of it is because I was in need of some vision. And that’s where Stand By Me comes into play. Wilson’s cover called to mind all that we were able to do here at Neighborhood Gym since we found out it was closing back in October. As as I’ve come to find out, we (that means you too) accomplished this in the midst of many difficult circumstances. We’ve learned that individuals in our community have gone through loss and endured pain and heartbreak. And that makes this accomplishment all the sweeter and why this song seems to strike a chord in me. On to the Open: For the next three Friday evenings, I wanted to invite each of you to come and “stand by us” as we participate in the CrossFit open. Of course, I’d love each of you to sign up and participate (see Coach Spyker’s instructions below), but if all you do is come up and support, you might just be cheering on one of our friends who is going through more than you know. I am proud of you and the work you are doing for your health and life. Cheers, Bower 📝 HOW TO SIGN UP Head over to CrossFit.com and register for the Open. It only takes a few minutes and costs just a few dollars. Click here to sign up. Once you’re registered, make sure you’re logging and submitting your scores on the CrossFit Games site each week. And this isn’t just for our CrossFit classes! We would absolutely love to see our Power Hour folks jump in too. The Open is for everyone, no matter how you train with us. 📲STAY CONNECTED WITH #TNGLH After you register, you’ll receive an email to visit your Competition Dashboard. Once you’re there, scroll down to My #Hashtags and add the hashtag: #TNGLH This is how we’ll keep track of our whole TNG community in one spot on the official leaderboard! 💪🏼 FRIDAY NIGHT LIGHTS — 3 WEEKS ONLY! Starting Friday, February 27th, we’re bringing Friday Night Lights to The Neighborhood Gym for the next 3 weeks! Here’s the schedule: Friday, February 27 Friday, March 6 Friday, March 13 Workouts kick off at 5:00 PM each Friday. We’ll be doing the Open workout together in true Friday Night Lights fashion, music up, energy high, and the whole community showing out. AND HERE’S THE BEST PART: You do NOT have to be doing the Open to show up. You don’t even have to work out. Come hang, cheer on your fellow TNG members, and soak in the atmosphere. The more the merrier. These nights are about community first. Doors open early, so come ready to have a great time whether you’re competing or just cheering from the sidelines. Let’s show up for each other these next 3 weeks. Tag your scores, wear your TNG pride, and let’s make some noise! See you February 27th at 5 PM! The TNG Coaching Staff