This isn’t a quick weight loss plan or a 30-day challenge that leaves you hungry and habitless,
it is an opportunity to challenge yourself to build the habits necessary to create long term changes rather than staying stuck in the cycle of yo-yo dieting.
You will learn to calculate your own macro targets and nutritional needs, become acquainted with flexible nutrition and the process of tracking macros, and learn to navigate your nutrition in a way that works with your lifestyle — all with coaching support from me.
You can type your age, weight, and height into an online macro calculator — but that calculator doesn’t know you.
It doesn’t know your dieting history, your lifestyle, what foods you love, your stress levels, or your specific goals. We will take all of that (and more) into consideration when calculating your macro targets and nutritional needs. More importantly, you will come away with more confidence in your ability to navigate your nutrition through changing goals and seasons of life and more knowledge of all the different factors that impact our needs.
diy macros week by week
week one
The Goal: Define your specific nutrition goal and calculate your personal calorie target for that goal
You will define your goal, calculate your calorie target, and start tracking your food. We’ll work through your goals, tracking roadblocks, and other relevant topics like your food choices and water intake in both our Live Coaching Session and the community. This first week you will also receive a custom calorie target and coaching feedback from me.
week two
The Goal: Calculate your protein target and feel confident in your ability to eat adequate protein for your goals
You will calculate your protein target, learn about the importance of protein intake, and receive recipes and ideas for high protein recipes and meal prep. We’ll continue feeling confident in tracking both protein and calories, and will talk about navigating social situations and meals out in our Live Coaching session and in the community.
week three
The Goal: Calculate your full macro targets and feel more confident in your tracking abilities
You will calculate your carb and fat targets and start tracking all three macro targets if you’re feeling ready. We’ll talk through tracking alcohol as well as utilizing flexible methods of tracking in our Live Coaching Session and in the community. This week’s coaching session is especially focused on education around nutrition fads vs. facts and breaking the cycle of perpetual dieting while fueling our bodies for our goals.
week four
The Goal: Learn how to adjust your macro targets as needed and feel as confident as possible in the process
You will learn how and when to adjust your macro targets and how to be consistent in working towards your nutrition goals. We’ll talk about high volume foods as well as next steps for navigating your nutrition now that you have a solid foundation of nutritional knowledge in our Live Coaching Session and in the community.
experience from past diy macro members
“I learned that I’ve been under-nourishing my body (unknowingly) for way too long. My overall health and wellness has been exponentially heightened from the DIY Macro Month. Appropriately fueling my body has improved mental clarity beyond measure.”
“This was a fantastic month! I feel much more confident on how to eat to achieve my nutritional goals in a realistic and sustainable way. I loved that we dug into the why and how instead of just being given a one-size-fits-all plan to follow. This is education I will use throughout my life.”
“DIY Macros gave me the confidence to start tracking and creating balanced meals that gave me energy during my busy days. Kate is super knowledgeable and very kind and helpful. I’m thankful that I took a chance on this program! ”
the diy macro month is closed
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the diy macro month is closed •
the diy macro month is currently on a hiatus.
Check out my other free nutrition resources in the meantime!
diy macros is for you if:
You have a little or no experience tracking your macros but want to learn how
You have aesthetic, performance, or health goals but don’t know how to meet them
You want to improve both your eating habits & your relationship with food
You enjoy accountability when working towards your goals
You want to break away from chronic yo-yo dieting or feeling stuck in your nutrition
You are not currently able to commit the time or finances to 1:1 coaching
You want to better understand your nutrition but also need some outside accountability
You have Facebook
diy macros is not for you if:
You need a lot of 1:1 coaching support (check out our individualized coaching here)
You don’t want to learn about your nutrition
You already feel confident in tracking macros
You’re not interested in tracking macros
You don’t have Facebook
YOU WILL COME AWAY FROM THE DIY MACRO MONTH WITH:
The ability to calculate and track your macros
Knowledge of how to adjust macro targets in the future
Confidence in the skill of tracking as a temporary tool to help you towards long term goals
A better relationship with food
The ability to break away from a cycle of restrictive dieting
Education around lifestyle factors such as movement, sleep, and stress that impact our health goals
A support system to help you continue creating sustainable changes
A foundation of sustainable nutrition habits
KATE LYMAN
SHE/HER
Over the past 7 years I have helped hundreds of individuals reach their specific health, aesthetic, and performance goals through 1:1 nutrition coaching. I have also shared nutrition education with countless others through workshops, seminars, podcasts, and curriculum development. I love what I do more than anything and feel so incredibly grateful for the knowledge I have and the individuals I am able to work with.
My goal is to help you understand the basics of nutrition so that you can not only distinguish fact from fad, but so that you are able to set goals you can actually achieve and create progress that you can actually maintain — all in a way that meets your needs and lifestyle.
Personal experience and education brought me into the nutrition coaching world in 2015. KLN started as just a “side gig” as I offered nutrition coaching to my gym clients who (thankfully) trusted me to help them work towards their aesthetic and fitness goals. A few years, a real website, and an abandoned PhD program later and in 2017 KLN became my full time job.
My experiences, studies, and research in nutrition education and behavioral health have made me a better coach, and my personal experiences and growth in my own health and nutrition have given me empathy for all those battling the overwhelm of nutrition misinformation and the restrictive cycle of the dieting world.
certifications & experience
BS in Exercise Science
Masters in Public Health, focused on health behavior change and nutrition education
Certified Health Education Specialist
Certified in Pregnancy and Postpartum Athleticism
SUSTAINABLE NUTRITION ON YOUR TIMELINE
The DIY Macro Month is hosted in a Facebook Group that allows for conversations, questions, live coaching and Q&A sessions, and coaching support. You will receive: a weekly workbook, a habit tracker, a live coaching session, and unlimited coaching support in the group. All workbooks, worksheets, and bonus materials are PDF documents that can be accessed on your phone or on a computer. You have lifetime access to the live recordings, the materials, and any updated workbooks and resources.
the diy macro month is currently closed
FROM A july DIY MEMBER
“I can’t say enough great things about DIY Macros - it was worth every single penny. Not only is Kate knowledgeable, experienced and really passionate about this subject, she’s an excellent teacher and communicator and very generous with her time - the ideal formula for a superb learning experience. She’s made a complex and overwhelming subject seem accessible and has made sustainable changes seem entirely doable. Call me overly optimistic, but with what I’ve learned and the habits I now have, this stuff feels life changing.”
one time payment
$247 USD
custom nutrition targets for your goals
four live interactive COACHING calls
Extensive coaching support
community support & accountability
loads of free resources
lifetime access to all future DIY Macro Month groups and education
& more
from a september diy member
“I have done macro-coaching/based programs in the past, but this is the first course where I felt the flexibility in tracking and that I didn’t need to obsess over hitting each macro every day which is how I have felt in the past.
The DIY Macro Month was approachable, helped reset my mindset around tracking, and Kate was amazing at answering my specific questions and helping me find the route that made sense for me.”
WHATS NEXT?
After signing up, you will receive an email that gives you a link to our Facebook Group. Inside the group is where you will find weekly education, live coaching sessions, Q&As, coaching support and a community to learn alongside. There will always be a coach there to answer your questions and provide any support where needed.
HEAR WHAT OTHERS HAVE TO SAY
“My biggest takeaway has been that nutrition is not black and white. There is flexibility and the goal of creating a better relationship with my ever changing body.”
“I’ve avoided tracking calories for a long time because I felt overwhelmed and restricted. But in the past month, I’ve learned that knowing our intake gives me knowledge, power and confidence to nourish myself with what I need. I didn’t feel restricted at all throughout the program. The weekly material is concise, easy to understand and practical and Kate is so helpful and supportive.”
“I came away from the DIY Macro Month with truly understanding how much my body needs, learning portion sizes, just having so much better of an idea of nutrition in general and how it can be healthy and sustainable. I now know. how to use nutrition as a way to meet my goals... not just take up less space.”
DIY MACROS FAQ
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You can expect to walk away feeling far more knowledgeable and confident in your nutrition, your eating habits, your relationship with food, and your ability to work towards your specific goals.
Though it is just a short time together, the goal of the DIY Macro Month is to help you build a solid foundation in your nutrition. You will come away with: calorie and macro targets that align with your specific goals, coaching feedback, community support, and the confidence to navigate changes in your future goals and the knowledge of how to manage your nutrition.
You will experience mental and physical challenges through the month and will continue seeing progress long after.
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Our 1:1 Nutrition Coaching offers a lot more communication with your coach and is also a higher price and longer time commitment. The DIY Macro Month is designed to get you started on the goals you have and provide a foundation from which you can continue to build solid nutrition habits. It is more group focused as well as more education based and is more accessible to those who are not ready to commit to the time or cost of 1:1 coaching.
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The word “macros” is short for macronutrients. There are three main macronutrients: proteins, carbohydrates, and fats. Alcohol is a fourth macronutrient, but is not a main focus since it is not an essential part of nutrition.
All calories come from these four macronutrients. While just counting calories can be an effective form of weight loss or managing your intake, ensuring balance across all of your macronutrients allows you to optimize your body composition and feel your best while focusing on fat loss rather than just weight loss, as well as improving performance and overall health.
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Absolutely not! Tracking your macros is a great strategy for any goal you are working towards. Maybe you are trying to gain muscle mass, maintain your weight and improve your daily energy, improve your relationship with food after years of chronic dieting, or focus more on performance-oriented goals. Tracking your macros will help you understand the appropriate amount to eat for your specific goals, challenges, and lifestyle.
Our past DIY Macro groups have included those with goals of better energy, overall health, building strength in the gym, training for marathons, and developing a better relationship with food after years of dieting.
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Yes, a FB account is needed to participate fully. I know FB is not the most fun place to be! Hosting the DIY Macro Month in FB allows lower barrier of entry - no extra passwords, no extra emails that get lost in your inbox, etc. It is user friendly, allows us all to communicate and engage, and is the best option for housing all of the many resources to you. It allows me to keep the cost accessible and streamlines things for all of us! If you don’t have an account, you can create one just for the group - no friend requests or fancy profile needed.