How does the iHeart Macros Method work?


Fitting in pizza for dinner? YES PLEASE! Below is an example of how I use our iHeart Macros Method in action. With the iHeart Macros Method, I’ve taken flexible dieting and make it even more flexible!

I create a custom program just for you, where I help you set target goals for your daily total protein intake and daily total calorie intake amounts. That’s it!

By tracking overall calories and protein amounts, you can allow the carbs and fats you consume to vary each day. Hello food freedom!

I have found I am a planner. I love routine and when I have a plan, routine and structure, I thrive in life 🙌🏼 More importantly, I have found discipline creates freedom for me, whether that’s with my food, laundry, workouts, date night, homework time with the kids. I need to be disciplined to feel freedom.


Ok back to the pizza! The Green Stripe Pizza at Blaze Pizza 🙌🏼 .... LOVE IT! And I eat all 6 pieces which is:

678 calories (30p 72c 30f) 

...if you go with the gluten free crust.

And this is where my iHeart Macros Method comes in!

My total calories for the day are:

1650 calories and 150g of that NEEDS to be protein

(remember: you focus on tracking your calories AND protein intake). 

So with pre-logging the above pizza into my Lose It app, I have:

972 calories left for the day & 120g that needs to come from protein (480 calories).

This leaves me 492 calories of either fat and/or carbs to eat.

Did I lose ya???? Reread if so!

My other meals will be high protein like egg whites, extra lean ground turkey, chicken tenders or canned chicken from Costco or a protein shake. Most likely it will be:


An iheartMacros Vanilla protein shake with 1/2 cup frozen strawberries after my workout. Also adding 2 chocolate rice cakes and a square of 90% cocoa dark chocolate.


1cup cooked egg whites smothered with 2tbsp PB2 (don’t knock it til ya try it)!


A salad made with 5oz. extra lean ground turkey, kale/ arugula mix, and topped with 2 eggs and 1/2 avocado (no dressing needed because of the avocado and runny egg)

= 1638 calories 142p | 123c | 61 f 🙌🏼

WINNING IN MY BOOK. I focus on getting my protein in and meeting my calorie goal without going over. I am finding more flexibility with this method but love still having a structured plan. 


Kari Olson Co.