📊 Calculate Your Macros 📊
So you’re looking to calculate your macros, huh?
I think that’s awesome! 😄
And hopefully this post will help you do exactly that! Let’s dive in.
👫 I believe that everyone and their momma should track macros for a period of time in their life.
It could be for 5 weeks, 5 months or even 5 years. It doesn’t really matter to me how long, but here’s why I say it’s important:
📲 Tracking macros (and what you’ll learn along the way) provides you with the nutritional knowledge necessary to make intuitively “good” food choices that support your fitness goals, even after you’ve stopped tracking macros.
Through tracking, you’ll learn A LOT about the nutritional values of food and develop context over time.
Make sense? I sure hope so! And ok, ok… enough of that, let’s calculate your macros!
1️⃣ Calculate Maintenance Calories: You can estimate this by multiplying your bodyweight in pounds by 14.
2️⃣ Set Deficit or Surplus Calories Based On Your Goals: If your goal is to build muscle, add 300 (or as much as 500 calories). And if your goal is fat loss, subtract 500 calories (or fewer if you’d like to be less aggressive).
💥 Note: If you’re now below 1,200 calories per day, comment for some help!
3️⃣ Calculate Your Macros: For simplicity, we’ll use a percentage based approach. 35% of calories from protein, 45% from carbs and 20% from fats. Got it?
4️⃣ Review and Adjust: Now is the time to make adjustments to your macros, based on personal preferences, etc. And if you need help with this, just ask me in the comments below.
🙏🏼 Thanks so much for reading! I hope you found this helpful! And if you did, please comment “😃” below for more posts like this one. Have a great day!
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Confidence comes from within. Nutrition is 🗝️ to a better life. Who doesn't want that! 💪🏾
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