Setting up daily calories / macros

1. Download Carb Manager from the app store.
2. Click get started for free.
3. Under what are your goals, click lose weight, then continue.
4. Input your current weight, continue, gender, continue, height, continue, birthday, continue.
5. Under how active are you, click sedentary.  Click create my plan.
6. On the your plan is ready page, you need to adjust your calorie deficit.  Females, set this to 25%.  Males, set this to 20%.
7. Put your finger on the red dot and move it to the appropriate number; 25 or 20, depending on gender.  Click continue.
8. Create your account; ‘first name’, ‘email address’, and ‘password’.
9. Click the x in the top left hand corner.
10. Clock OK to enable meal reminders.
11. Click on the circle in the top left hand corner.
12. Under the Goal Settings title, click on macros calculator.
13. Scroll down to the bottom of the page and you will see the net carbs, protein, and fat grams that you are allotted each day.  
14. Click apply macros goals (green button at very bottom).

Logging Your Food

• Go back to the main page and click on the meal that you want to input food for.
• Example:  Breakfast
• Click on + Add Breakfast.
• Type in ‘Kirkland eggs’ (always try to input the brand to improve accuracy).
• Scroll down to change servings to ‘2’
• Click on the appropriate item.  Click ‘add’.
• Type in ‘great value bacon’.
• Click on the appropriate item.  Click ‘add’.
• Click ‘x’ in the top left corner after you have added all of your food/drinks for that meal.
• You can now see how many calories and macros you have left for that day.

Try and get in the habit of planning all of your meals and snacks in advance.  Then, input everything first thing in the morning.  This will allow you to ensure that you are meeting your daily macros and calories.