How often should I adjust my macros?

The most common mistake Nikkiey sees is changing macros too often. In a live Q&A she explains that it can take three to four weeks for your body to fully adapt to new numbers. If you cut back every week because nothing moved, you never find out what those macros could have done for you. On Ep. 55 she puts the window at three to five weeks before progress shows. Either way, the first week or two tells you very little. Some women need no adjustment for eight weeks or even three months.

On Ep. 350 she adds the other side. Your targets aren't permanent. They were set for your body at one weight and one goal. As you lose fat, build muscle and adapt, the calories you burn each day change, so the numbers need recalculating at some point. They might work for 8 weeks or 16 weeks. Her rule is to keep using them until you have a reason not to. Still being on the same macros six, seven or eight months in without results is a classic cause of a plateau.

When you do adjust, keep it small. Nikkiey describes pulling down around 125 to 150 calories, 200 at most, usually from a mix of carbs and fats. She also mentions raising intensity in the gym as another lever. There is no need for drastic drops.

Maintenance after a cut runs faster. In her maintenance video, Nikkiey raises calories every week or two, depending on how her body responds. She added 250 calories at a time, mostly from carbs and fats, as long as her weight and leanness held. She notes the scale may creep up a little because you're building muscle, so treat it as one tool, not the verdict.