Description
In this episode, I dive into the intricacies of calculating macros to aid weight management and health enhancement. I underscore the significance of meticulous caloric monitoring, macro comprehension (protein, carbs, fats), and creating a caloric deficit for weight loss. The process entails these steps: 1) Determine Basal Metabolic Rate (BMR) using online calculators that consider factors like age, gender, height, weight, and body fat percentage. 2) Compute Total Daily Energy Expenditure (TDEE) by adjusting BMR for activity level. 3) Forge a caloric deficit by consuming 80% of TDEE calories, typically 15-20% less than TDEE. 4) Set protein intake at 1.5g per kg of body weight for muscle maintenance. 5) Calculate protein calories (grams x 4). 6) Gauge carbohydrate intake based on activity (starting at 2g per kg of body weight). 7) Calculate carb calories (grams x 4). 8) Allocate remaining calories to fat. 9) Calculate fat intake (remaining calories ÷ 9). The host underscores precise food tracking and macro alignment with personal goals. The method aims to simplify understanding caloric needs, creating a sustainable deficit, and prioritizing protein to retain muscle while losing fat.
As always, comment your greatest takeaways and leave your suggestions for
future topics. I want to talk about what you want to learn about so
leave your ideas on what you would like to learn about next; and be sure
to connect with us using the following social media handles.
Enjoy!
Private VIP Facebook Group: : https://www.facebook.com/teamlauraphillips
Clubhouse @teamlaurapt
Instagram account: https://www.instagram.com/teamlauraphillips
LinkedIn: https://www.linkedin.com/in/laurarogersgeneticscoach/
Facebook: https://www.facebook.com/teamlauraphillips
Twitter: https://twitter.com/TeamLauraPT
Spotify: https://open.spotify.com/show/2sJx8mqbMhJNbNFPeDlpUe?si=DATzYZ_JRz6nU95kdMiyKw / https://spoti.fi/3Caf7gD
Anchor:
YouTube: https://www.youtube.com/channel/UCmugWogtRySgxrXK9KaMXlw
Tik tok @teamlauraphillips
https://proteusnutrition.com/
Do you find yourself wanting to lose 5-10kg every single year and not knowing why you still haven't lost the weight?
Chances are the goals you're setting are missing a piece that's stoping them from sticking.
All too often we set goals thinking that we're setting them to better...
Published 12/25/23
In this week’s episode of Real Talk, I wanted to unpack the tangible numbers you need in order to lose not just weight but fat and with these numbers in mind, it should be relatively easy to keep the weight off too.
I get that weight and fat loss can become overwhelming and consuming. Where do...
Published 08/17/23