Are you trying to lose weight? Are you trying to gain muscle and strength? Are you just trying to maintain what you got?
All great questions, right?
Now do you have any idea what you are doing and how it all works?
I work with many clients and offer macro-based food plans so that they can follow along and understand their portions. Some do it so well while others think they can wing it and hope that they are doing it correctly. How does winging it work? Well, you can imagine who is getting the results and who is not. You can’t guess because that’s what can sabotage your goal.
Let’s go through it in the simplest way, because God only knows, there is so much information out there and not easy to put it all together
The most important thing to calculate is your TDEE (Total Daily Energy Expenditure). This is the number of calories you burn in a day. If you consistently eat more than your TDEE then chances you will gain weight and if you eat less, you can lose weight.
Don’t get TDEE mixed up with BMR (basal metabolic rate ) these are calories you need to sit and do nothing , zero movement
How to Calculate your TDEE
Take your bodyweight (in pounds) and multiply it by 12-13 or 14.
• 12 = Not Very Active (Desk Job, irregularly exercise)
• 13 = Moderately Active (Regularly exercise)
• 14 = Very Active (You have a physically demanding job and regularly exercise)
Here is an example for a very active 140 lb female that goes to the gym 5-6 days a week and on her feet for most of the day.
Take the weight (140lbs) and multiply it by the activity level (in this case 14):
140lbs x 14 = 1960 Calories
So, her TDEE is around 1960 calories.
· Eat more than this = gain weight
· Eat less than this = lose weight
· Eat this amount = maintain weight
Lets run an example for weight loss, since this is my passion.
If you are wanting to lose weight you would put yourself in a deficit by 20% approx. (this can be further analysed through personal coaching)
1960 calories x .2 (20%) = 392
1960 - 392 = 1568 calories
To lose weight you will eat 1568 calories
As you lose weight you would re-adjust the TDEE and repeat the calculation
Are you will me so far?
The Breakdown
NOW WE BREAK DOWN YOUR CALORIES INTO MACROS which are PROTEIN, CARBS AND FAT. You can refer to the Cheat Sheet for cleaner options.
PROTEIN: 1 GRAM = 4 CALORIES
CARBS: 1 GRAM = 4 CALORIES
FAT: 1 GRAM = 9 CALORIES
1.1 grams of protein per pound of CURRENT body weight (we will use our example of a 140lb female):
Example: 140lbs x 1.1 = 154 grams of protein
154 grams x 4 (calories per gram of protein) = 616 calories
FAT: Let’s calculate your fat, this range can be 25% but can go up to 30% of your total calories: Again, once you work with a professional this number can change based on the individual’s assessment. But right now, its for example purposes.
Example: 1568 calories x 30% = 470 calories
470 calories divided by 9 calories per gram of fat = 52 grams of fat
CARBS: Now to get your carbs, simply add your protein and fat calories together and the remaining amount will be your carb intake:
PS, although breads and pastas are carbs, ( they are not the healthiest choices ) stay clean and eat more complex carbs.
Example: 616 (protein calories) + 470 (fat calories) = 1086 calories
1568 (total calories) - 1086 (protein and fat) = 482 calories
482 calories divided by 4 calories per gram of carbs = 120.5 grams of carbs
Your Macros here are 40% Protein, 30% Carbs and 30% Fat
This is great for the active women we just used as an example.
Now these numbers are standard yet may not be so black and white for everyone. If you have a history of yo-yo dieting, crash dieting, keto diets or low carb diets, you may need to play around with your numbers a bit. Depending on how your body reacts it will tell you how to manipulate the numbers.
There is no magic, just learning how your body reacts. I recommend keeping your Proteins to 1.1 gram per your bodyweight while you adjust carbs and fats.
NOW YOU UNDERSTAND A LITTLE FURTHER AS TO YOUR MACRONUTRIENTS. Oh, by the way, your body shape also plays a factor on how you metabolize food, but that’s another conversation.
REMEMBER: Balance is KEY to long term success! No science here, just pure facts and calculations.
If you don’t weigh your foods and understand your portions, it really is tough to guess and achieve success. You won't have to do this forever, just until you get it .
Best Tips & Tricks for the Macro Tracking
1. Download an app like MyFitnessPal. I have my own version that I use with clients, but MyFitnesspal works well. Only downfall is if you are on a carb cycling plan (which is something I promote ) you need to pay the premium version so that can change your daily macros
- Do NOT add your exercises, steps walked, cardio etc. This will drastically change your macro goal automatically. We have already accounted for your activity when calculating your macros. Just track your food and drink intake.
2. Log in ALL your food! Every little cookie counts, every bit of extra oil you added counts and every glass of wine you had COUNTS
3. Pre plan your regular meals and foods. Don’t try and put things in after your day is done or even as you go. Plan it out ahead of time to see what it looks like. This is my favorite advise … PLAN AHEAD
4. Do not exceed your macros!
- Correct measurements + Complete Macros’ Requirements = Success!
You may not reach 100% of your macros but get close and DO NOT stress if you go over. Keep adjusting and learning
5. HAVE FUN! Try to eat whole nutritional foods and complex carbs. Avoid sugars, added sugars and artificial sugars. Stay below 25g per day.
6. Make sure you get your fiber. EAT lots of veggies and aim for 25-35% fiber
7. Make your own food as much as possible. It’s the best way to control what’s in it
8. Try to eat every 3 hours and if you can't then don’t cram in your foods in one meal. You won't digest properly. Eating every few hours will keep you from craving. PS. be ready because protein will be your toughest macro to meet.. Greek yogurt and cottage cheese are great options for protein intake
9. Read Labels. Understand what the nutritional values. Make healthier choices!
- Unsweetened almond milk instead of regular milk
- No sugar added peanut butters and sauces
- Low carb wraps. Costco has great egg wraps
- Use spray cooking oils
- Low/no carb/fat Protein powders
- Rice cakes (naturally low carb!)
- Homemade salad dressings
10. KEEP IN MIND: Just because it’s labeled “healthy” does not make it macro friendly, and just because it’s macro friendly does not make it nutritious. Fruit has tons of vitamins and minerals it also is LOADED with natural sugars and CARBS! Moderation is best.
11. GOING OUT FOR DINNER: Aim for the healthier choice on the menu. Ask for seasoning on the side. Ask for grilled not fried. You will be amazed how flexible most restaurants are. I love saying "I have allergies", works every time. Estimate the portion sizes, DON’T STRESS, be flexible with yourself but try not to go overboard?
12. Relax and have an open mind! Eat with your family, go out for dinner, and stop feeling guilty for enjoying your favourite foods. Use the 80/ 20 rule. You can lose weight or gain muscle and feel great if you follow and stick to a plan made for you.
Let me know in the comments if it all makes sense to you. Would love the feed back :)
TRUST THE PROCESS
DISCLAIMER: The information provided in this guide is for educational purposes only. This is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon personal experiences as well as interpretations of the current research that is available for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to ensure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below.
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