Why do I have so many macros left over at the end of the day?

On The WarriorBabe Show, Nikkiey explains that tracking as the day goes almost guarantees you'll reach evening short on protein, carbs or fat and scrambling to close the gap. On Ep. 350 she describes getting to 7 p.m. with 80 grams of protein left, then cramming in Greek yogurt, a shake and a chicken breast. Beyond feeling uncomfortable, she says your body can only use so much protein at one time for building muscle, roughly 30 to 50 grams per meal depending on what you read. The rest gets used as energy or excreted. In her words, macro hoarding is a sign that your days aren't structured to support your targets.

Nikkiey is honest that planning takes longer at first, maybe an hour the first week, then less each time, until it takes a few minutes. She shares the story of Dee Dee, a client who logged each meal as she ate it and kept ending the day overwhelmed. Once Dee Dee started setting up her day in advance, she said she felt empowered.

If hitting your numbers leaves you uncomfortably full, Nikkiey's advice is to keep feeding yourself consistently. She says after a week or two your body adapts, and many women start feeling hungrier. Leftover macros aren't a willpower problem. It's the plan, not you.