How to ACTUALLY calculate MACROS for Weight Loss.
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- Опубліковано 2 тра 2024
- Part 3 is all about how to actually calculate Macros for weight loss. We take the information we learned in Part 1 & 2 about Caloric Deficit and Macronutrients and we apply it to you! A good understanding of how to calculate Macros will give you a clearer picture of balanced dieting (getting that protein up) and give you a leg up in meal prepping to help you reach your weight loss goals.
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Part 1: How to Actually be in a caloric deficit: • How to ACTUALLY be in ...
Part 2: Why Keto Sucks, what are Marcos Explained: • Why Keto diets DON'T w...
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00:00 - Intro
00:25 - Parts 1 & 2
00:49 - Proper Cut %
01:49 - Total Daily Calorie Intake
02:13 - T.D.C.I. Example
02:45 - Side Note
03:17 - 40/40/20 Rule
03:43 - How many grams of Protein and Carbs?
04:19 - How many grams of Fats?
04:57 - How to apply all this...
05:38 - Side Note Ladies
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#Macros #TargetDailyCalorieIntake #Mealplans
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Loving your channel goddess. I just subbed and have enjoy every last video, very informative, straight to the point no sugar coating! Thank you! What about refeeds? Do you incorporate them when plateaus occur? I started a cut about two weeks ago and didn’t know I should start at maintenance first, so thank you for bringing that awareness!
Hey Sis! thanks so much for watching and thank you for the love! I absolutely believe in refeeds and yes i will either use them right into a diet phase or when i see that stress occurs in my clients, or after a pretty long diet phase , usually after 3 months or so, but it depends on the client. if you started a cut 2 weeks ago then you technically shouldn't be in maintenance, you should be in a deficit, but your refeed days would essentially go back to maintenance. but 2 weeks is usually too soon.
Thanks for the explainer...🤩
You’re welcome sis! 💕
This video came out at a perfect timing! I've just google this just to be more specific on my nutrition. Thankyou so much
You are so welcome! 💕💕 so happy i can help!
I love your videos! I've trained for years and everything that I've heard you say on your videos is the truth! Kuddos!! to you spreading the real deal when it comes to fitness and health. You've helped me get my macros back on track. Sometimes you need refresher! Ive enjoyed all your vids!
Thank you so much girlfriend for watching! I’m all about the truth sis. Not enough truth is out there. 💕 I’m so glad I can help you get those macros on track 🙌🏾
@@chelleywest Stick to this!& You're welcome! Keep it coming!
Thank you for your videos I'm going to use them for my weight loss
You are so welcome Rachal! Glad i can help. If you need any more tips follow me on insta @chelleywest
Thanks for the info! 🤓I’ve got math homework to do…
All the math 😅😅
thank you!!! how often should I be calculating this since my weight will be changing?
I would re-calculate it once you got a stalling point because your BMR will change based off your new weight. Every 3 months.
Thank you!!
@@rosepierre-louis6904 anytime!
What’s usually your main sources of protein that you consume daily to hit your protein goal? Same goes for Carbs and fats.
Hey Manny,
My main sources of protein come from meat source ex. Chicken, steak, Turkey, pork, tuna, white fish things like that. I also love yogurt & cheese for protein as well. And i also use a whey isolate protein powder.
Right now on my plan with my coach i am to consume 135g protein. So i split this into 4 meals a day and i make sure i consume 34 grams of protein in each meal.
Hope this helps💕
Hello again. I am doing all of these #’s for my daughter. I am at the protein intake per day & I almost fell out on the floor. Probably bcuz my diet is vegan lol! But even when my diet wasn’t I still can’t imagine one eating 357 grams of protein. Any yes I watched the other videos & got her BMR & TDEE in order to get what’s needed from this video. So I guess I’m just double checking. Oh dear! & the carbs?!!! lol! I know they should be the right carbs & she REALLY likes jasmine rice & unfortunately snacks🤦🏽♀️ I hope she doesn’t get too excited about this carb #🤪
I personally can barely stay up if I eat over 125 carbs & that’s not including the starchy ones lol! Anyway I’m just checking on that protein. As mentioned, my diet is vegan, and I know how to get the amount of protein that I need, but my daughter fights with getting two meals in a day & for her to get this much protein in per day, she would have to learn and train herself to eat 5 to 6 small meals a day or am I incorrect on that?
By the way, I really appreciate your videos. They’re fun and very educational and well explained- I love math, so this was no problem for me. But my daughter, on the other hand…😂
Again, thank you.
Hi! So for your daughter, i would not go by her body weight in protein. 357g of protein is ALOT and can be difficult to hit for anyone. She should go by her lean body mass. In this case i would try to get her to aim for at least 150g to start.
Yes you are correct. If you are living a vegan lifestyle to be able to get your protein intake in you have to supplement with plant based protein options which can be a little bit more difficult vs someone eating meat. But it is possible to do, you just have to be very away of your protein intake.
Is your daughter working out at all? Does she move her body?
Thank you. I used the formulas and I am hitting my calories, protein, carbs & fats. Question tho..... I also document my workouts on cronmeter, that changes my values. Should I go by the new value depending on my daily workouts? Or stay strict to my TDCI calculated with the formulas?
You should not change your macros due to your activity. You should stay strict to your TDEE calculated. When you eat to your TDEE and you want to start cutting, you who’ll eat slightly under your TDEE . Around -150 / 200 cals
Thank you! Question.... do you recommend carb cycling? What are your thoughts on it
@@tanyareyes2357 totally ok with carb cycling, i think it should be used when you train and when you don’t train. 💪🏾❤️
What if you need to build muscle then lose fat?
You could also do these two at the same time if you are strength training consistently week to week, and staying within a maintence - deficit calorie intake. Totally possible.
I understand now why people use whey protein. It's pretty hard to hit 40% protein...
Yes, if you are a newbie, it can be pretty hard. But once you get used to it, it’s pretty easy. It’s all how you look at food and having a clear understanding what a protein is. I personally rarely use protein powder. And i eat easily 150g or protein per day. Just food