How to Calculate Your Macros and Calories

May 17, 2019

YES!  You CAN eat foods you enjoy every single week and still lose fat!  Sound awesome… then this training is for you!

If you are someone who wants the absolute BEST results without cutting out all the delicious carbs, tracking your MACRO nutrients and calories is going to be the route for you.

MACROS simply stands for macronutrients which are your big 3 – Protein, Carbohydrates and Fats.

The great thing is, this can be used with just about any eating lifestyle – yes, you can use this in conjunction with Intermittent Fasting, 5-6 meals a day, KETO, etc… what ever works for you.  One thing will ALWAYS matter when trying to lose fat and that is calories in vs calories out.

I like this approach when losing fat because it doesn’t restrict my diet, I don’t lose a whole bunch of strength and muscle AND I feel great with lots of energy and its pretty easy to stick to.

Check out this quick video on how we determine your Calories and more importantly your MACROS and then follow the steps below.

Step 1

Visit TDEEcalculator.net and fill out the information.  Again, as suggested in the video, select SEDENTARY lifestyle unless you truly have a very physical and demanding job for 8+ hours a day.

Step 2

Scroll to where you see the Macronutrient table breakdown and select Maintenance if you want to maintain your current weight, Cutting if you want to lose weight or Bulking if you want to gain weight.  Now decide whether you want to follow High Carb, Moderate Carb or Low Carb.

Step 3

Open MyFitnessPal app on your phone and plug in the numbers you chose.  You’ll input your calories for the day and percentages of Protein, Carbs and Fats based on your personal preference of high, moderate or low carb.

Step 4

Enter your food in daily and start making adjustments as needed over time.

Step 5

Get Results!

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