All right, what's going on guys So I'm going to be going over how to calculate your macros in this video And it's a lot easier than you think but before we actually hop into the video smash that like button like clearly smash already know like you're right now because it's really gonna help my video and Push me open the algorithm and also hit that subscribe button and right next to it There's that Bell notification icon hit that so, you know when I post content every Tuesday.
Oh And one of my previous videos I actually went over how to calculate all your calories that's gonna be a little bit more in-depth I'm gonna go over like a pretty full review of how to calculate that out But I'll have that video down in my description below but real quick I'm just gonna go over how to figure out your maintenance calories.
I'm just taking a body weight multiplied by 15 now This is gonna give you like a guesstimate, right? Because you can't you can't figure out how many calories you burn on a daily basis exactly like that's damn near impossible But anyway, just take your body weight and multiply by 15.
That's just assuming like you have a a pretty active life You're like, uh, you stand up on your feet for your job You've been working out a little bit throughout the week You know about three to four times a week so multiply by 15 if you tend to be less seven Terry Last so in theory if we tend to be more sedentary just multiply by 14.
So like that's like a desk job if you have like a manual labor type job like your Your work is really physically demanding or you just live a busy life and you're constantly moving around I don't know you're working on like five to six days a week Multiplied by 16 keep in mind these are just estimated calories Right, they can vary on the day of the day basis So just um, try them out if you tend to gain weight with those calories Just dial back down a little bit test those calories out for a week if you're losing weight Same thing just add calories back on and then test those calories out for a week And it's all trial and error all trial and error.
So just test those calories out if you're gaining or losing Then reassess it's all trial and error guys.
So you definitely definitely had to Reassess every week.
So if you're not gaining or losing any weight, then that's your projected maintenance calories So after we figure out what our you know maintenance calories is from there We can actually go into a deficit So I recommend going to three to four hundred calorie deficit You know hitting 500 and 600 is a little bit too aggressive because you're really hurting your metabolism You're really hurting your hormones.
You really don't want that to happen.
You want to be healthy as possible one trying to lose weight So a healthy way to lose weight or you know lose fat is, you know, one pun a week well more than that you're kind of pushing it so I recommend hitting that 300 for 300 to 400 calorie deficit and then just going from there now hopping into your macros I'm gonna make this super super simple for you guys.
There's so many videos out there that Overcomplicate and you know throwing all these big technical terms and it just confuses people So in this video, I'm just gonna make it straight to the point and when it comes to these macros I'm gonna give ranges out The only reason why I'm gonna give ranges is because every one it's gonna be different, you know Some people are gonna have a different Physique than others, so I don't know whether you know your lean already or if you have a lot of weight to lose But you know, depending on where you're at.
Your numbers are gonna be different So I'm gonna be like I said, I'm gonna be providing a ranges just an FYI I just want to let you guys know that these are macros for men and women so just because you're a woman Doesn't mean your macros are gonna be completely different from what a guy needs It's all about your body weight and where you're at in your physique.
So from here, I'm going to be posting numbers I'm gonna make this really visual so it's easy for you guys to follow and understand So that being said we're gonna hop right in how to calculate your macros Oh, so when it comes to your protein intake I'm gonna give you a range of 0.
75 to 1.
25 if you have a lot more body fat You don't need as much protein as someone who's a lot leaner People who have more weight to lose will probably be somewhere on the lower end of 0.
75 For the average person who works out though with some body fat You're losing around like 20 pounds or less we'll need somewhere around 0.
8 5 to 1 gram of protein per body weight if you already Lean or you're an athlete of some sort.
I would definitely recommend 1 gram at least to 1.
25 gram of body weight So the next thing is fat, you know, if that is essential it's important You need it to survive and for proper hormonal production for fat I'm gonna give you a range between 0.
3 to 0.
So you can take your body weight and multiply it somewhere in between there So this is another range So the people who enjoy more carbs, you know rice potatoes pancakes ice cream will be on the lower end People who enjoy fatty foods will be on the higher end You know and such as bacon butter or fattier sources of ground beef and or steak Me personally, I tend to be on the lower end because I love more carbs But just keep in mind once you have that amount of fat you need your good So that helps with your overall health Physically, and mentally, so once we establish this we can move on to carbs so when it comes to carbs, I just want to let you guys know that it's There for energy production right? It's gonna help fuel your workouts in the gym Whether you're playing sports or just life in general I mean This is pretty it's pretty important your protein and fat do kind of play a role in it a little bit But I don't want to you know, get more detail in it But I just want to let you know that carbs aren't there for energy production? I've had clients in the past before on a higher carb and lower fat diet and also had other clients on a Lower carb and higher fat diet.
Oh regardless, you know, they saw performance and you know, it all depends how you feel So it's like trial and error you got to test out You know what range is you like the most and you know how you're feeling with it? So I'll be going over how to figure out your carbs I just want to let you guys know that each macro has a unit of energy or a calorie to it, right? So carbs are gonna be four calories protein is the only before calories and fat is going to 9 So let's say 10 grams of carbs.
That's 40 calories 10 grams of protein.
That's 40 calories 10 grams of fat That's 90 calories and I'm gonna be going over an example of a 200 pound Individual so that way you guys have a better picture and you can understand how to calculate things on your end So let's take someone who is 200 pounds who is semi active and trying to lose 20 pounds So if we take his weight 200 pounds, we're gonna multiply by 15 and that's gonna give him around 3000 calories now from here, we're gonna subtract 400 calories and that will give him a calorie deficit of 2600 calories So for protein every one is gonna be different, but for this example We're gonna take his body weight times 1 I personally don't like to go too low I like to be somewhere around point 8 5 to 1 gram of protein But if we're taking his weight, we're gonna be coming up with 200 grams of protein.
So 200 grams of protein x 4 is 800 calories of protein right there Now for fat we're gonna be taking his weight and multiplying by 0.
3 This is assuming that he wants more carbs in his diet so 200 pounds times 2 point 3 Equals 60 grams of fat and then if we take that fat 60 grams of fat and multiply it by 9 We're gonna come out with 4 540 calories of fat So now we're going to be adding his calories of fat and protein together so he had 800 calories of protein 540 calories of fat and that equal to 1340 calories now remember when we figured out his calorie deficit from earlier in the video 2600 well, we're gonna take that 1340 calories and subtracted by 2600 and that will leave us with 1260 calories Now we have 1260 calories left right? And what is this gonna be of carbs? Remember that unit of energy for carbs, which was for well.
Now we're gonna take these remaining calories and divided by four This is gonna leave us with 315 grams of carbs.
All right, perfect now we found out his calorie deficit we found out his protein intake and we found his Carbon take and his fat intake.
So these are the numbers provided the 200 grams of protein we have the 60 grams of fat and we have the 350 grams of carbs perfect You can apply the same concept to maintenance calories and to his caloric surplus, you know, this all depends You know what your goal is So when it comes to losing weight you want to make sure you're dropping one pound a week at first You're probably gonna drop like three to five pounds that's gonna be due to leg, you know water Glycogen storage, but after that it should be one point weak dropping one pound of fat is gonna be ideal it's gonna be in a healthy way any more than that could really detriment your health or your Overall health and your performance in the gym.
So remember to make sure it's one pound a week now the More body fat you.
Have you may lose a lot more? But just try to make sure you're dropping 1 1 pound a week.
So keep in mind guys that you know your weight may fluctuate throughout the week, you know That could be due to sodium and water levels So just keep that in mind when you're in a caloric deficit and you think you're gaining weight which in actuality It's just water.
So keep in mind the leaner that you're getting It's probably gonna be a little bit more difficult to lose weight Because your body is gonna want to hold on to as much fat and weight as possible So either two options I recommend it's either, you know, taking away some of your carbs Don't take away any of your fat maybe just a little bit, but just you know take away some of your carbs leave your protein where it's at, or maybe You know increase that protein a little bit or add a cardio session in maybe one or two more to your regular routine And when I mean pulling away from your carbs, I wouldn't pull away a lot I would maybe say is somewhere around 15 to 25 grams of carbs.
That should be ideal me Personally, what I'd do is, you know in the beginning stages of my 12 week Diet I'll start off with you know One to two cardio sessions a week and I will be in that 300 or 400 calorie deficit and then during the next four weeks That second phase I will make sure I'll either add in a another cardio session or I'll dial my calories down a little bit or maybe a combination of both and then the last four weeks what I'll do is either add another cardio session in or or Take away calories I won't do both because I don't want to I don't want my Performers to suffer in the gym because I want to make sure I'm retaining as much muscle as possible But that's how I go about things personally So if you have been dieting for such a long time, like eight to nine months you're doing everything correctly You're you know You're making progress in the gym and you are in a caloric deficit and you are not losing weight What you may need to do is take a diet break So what that means is just eating more than your calorie deficit so that means you know ground maintenance so we can restore your your hormones your Metabolism so into a proper function so that way we can go back into that deficit and actually lose some fat So I've been in that instance before where I was it was really hard to lose some weight So what I had to do was take a two to four week diet break so what I did brought out my calories slightly above maintenance calories only because I want to make sure you know, I'm Really restoring my hormones and my metabolism So when I go back into that deficit the fat would just fall off but I say I can go a lot more in-depth in this topic, man I can make this video like three hours long if I wanted to I don't want to do that and I just want to make Sure I'm getting to the point when it comes to calculating out your calories and your macros and making sure you're getting to your So drop a comment down below.
Let me know if you found this helpful And remember to subscribe to my channel and hit that Bell to be notified when I post content every Tuesday guys Liking this video is really gonna help me boost my video in the algorithm So definitely like this video if you really want to take their nutrition to the next level you want to fix that Relationship with food you want to understand your calories and your macros learn how to cook amazing meals and all this other good stuff so that way you can like successfully lose weight and To your life and just enjoy life as much as possible sign up for my online coaching that's down in the description below It's gonna be Jenna life.
com Online coaching.
So definitely check that out Otherwise guys I'll see you in the next video and I'm about to smash a meal right now because I am freakin hungry So have an awesome day and yeah.