How to: Count Macros pt. 2 (Adjusting Macros, Counting Macros, Cardio & More)
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- Опубліковано 5 лют 2025
- Part 2 of my "How to: Counting Macros" series. In this part I discuss how to adjust your macros, how to accurately count your macros, implementing cardiovascular training with your macros and more!
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You just saved me $1,200! Thank you plenty!
The BEST video ever! thank you so much! I am not a total beginner BUT i learned so much! Thanks for taking the time to do this for us.
Whats your progress?
Am just learning to count macros and your video is the first I come across , great info and am also 200lb so it will be easy for me to calculate thanks again God 🙏 bless you
Most under rated channel and content in my opinion
Beginner here....answered all my questions and got me on an app too. Thanks Brendan!
"That stairclimber that i love to go on to work that booty.. not really that shit does NOT work your booty" THANK UUUUU
Another great break down of all information.
You are such an amazing teacher.....so easy, super chill and incredibly educational. Thank you!!!
You have the gift of teaching and can explain things very well!
Love these two videos, you made counting macros hella much easier. I applaud your guidance!
Great videos!
You communicate this all so well! I hope I can take advantage of what I have learned from you on macros!!
Thank you so much for all the solid and simple info!!! Now I just need to learn the art of being consistent day in and day out!!!!
I've been looking for an explanation video on macros and how to track them for a while! Thank so much!!
Simple and to the point exactly what I was looking for. Thank you
I ALREADY DO THIS! im happy i saw this lool because it makes me feel like im doing something right
im a trainer and this was helpful and a great refresher thank you for the video
So glad I stumbled across your videos💙 great content, thanks for sharing your knowledge!
Best video explaining macros! Thank you!
The people want more training Brendan ! Get it done son :)
Hahaha I got chu tomorrow! Trying to bang out these beginner videos so I can get more into advanced topics and more lifting!
+Brendan Tietz Thanks fam ! I don't usually 'like' videos but your channel has been making me be adventurous , keep up the good work
hey there buddy I know that I'm extremely late lol but im just now finding your vid and i will be useing the help spreadsheet.Thanks for sharing the info on both the first vid and the second vid. I am lost when it comes to do finding the macro and such. I have never looked at what i eat like i will be doing now. I've been some what eating healthy for about 1.5 -2 years now so its no big deal with that its just doing the math on what i do eat. Thanks man
Lol just from the first 10 seconds my reaction is he’s LIT! I love it here!!!
Thank you these two videos have really given me understanding of macros
Thank you so much! This is the first video I've seen that explains it a well!
You've done it once again hey thanks man! I love the way you explain things your channel has great content. Keep up the good work :)
You are so awesome for this! Thank for explaining this in a way I can figure it out and do it for myself !!!
Thank you for this video! You made understanding Macros and how to measure them so easy!
Just came across your videos by accident. Great info. very helpful. You're so funny.
SO helpful!! And wicked funny :) Thanks for making this super easy to understand!
the most useful macros counting video I ever saw！！
Wow!! You’re very knowledgeable and you helped me out tremendously! I absolutely subscribed to you! Thanks so much and keep up the great work.
Great video again ! Could you cover the bulking phase too ? How do we implemented it and track it ? Thanks so much for your information
why did I laugh so hard when you said " some flip razr phone or some crap" that was hilarious
Could you do a video about how you would program blocks/periodization and nutrition. And how you would approach it generally? Let's say, cutting, what would be an optimum programing, and nutrition? Hypertrophy, and nutrition, or strength, and nutrition, maybe even the hybrid of any of the 3 or 2? Thanks, greatly appreciated, also subscribed!
Hi, could you have a video in detail how to manipulate the macros for fat loss and for muscle gains, please!
great videos! thanks for the formulas and info, much simpler than what I had been using. :)
Great video! But how do I track how much calories I'm burning when I workout at home and also what if I meet my macros but not calories what should I do.
How often should you be changing your protein? Every pound or should you give it a timeline of a couple weeks like you said with adjusting macros overall?
I had no fucking clue 1 mL=1g!! Damnit, I've been doing this for over 2 yrs w/out knowing that until now! Thank you hahaha
Hey Brendan this is great even this many years later! I am going to use this but my question is..do you have different recomendations for supplements or still the same? DO you still recommend HMB and Beta Alanine or anything different now a days? Thanks for this great info!
Thank you for your videos, I just find out about those videos, do you have a video that explains how to count macros to gain muscles? My daughter is slim she just wants to gain muscles. Thank you.
I have never counted macros. Thank you so much for this info! If you lose weight, how often do you readjust your macros to fit your weight?
Do you have any meal ideas for lactose intolerant, gluten free and insulin resistance trying to lose weight?
Thank you for all the information. This is the second video of yours I have watched. Very helpful. I subscribed!
You’re the best!
Hey LOVE your break down and have followed it for a while. I have been stuck now for a few months at 147, I know you said subtract 250 from carbs to tweak the macros but i dont have enough carbs to do that with. What should my next step be? The number can sometimes fluctuate but nothing past 150.
I really appreciateyour advice. I just wanted to ask. How many calories should one be burning with cardio
very informative,thank you
Very helpful video!
so I know you mentioned in the video that if you search a food in my fitness pal to write raw behind the food...does this mean that we should be weighing our food raw vs. trying to find a food in my fitness pal that is cooked? So if i measure 4g of chicken for lunch, I should weigh it raw then cook it? I hope my question makes sense.
Whats your opinion on cutting fat and maintaining strength for powerlifting? I feel like i could lose 5-10 lbs, but do not want to sacrifice strength!
If you diet down slowly at a rate of about .5-1lb a week you really shouldn't experience any strength loss if you have your training in check and are getting adequate sleep. I'm currently cutting to 181 from 207 and I'm at 196. I've gained strength so far
+Brendan Tietz thanks for the reply!!
Hey your videos are really great and easy to follow Thanks. Whats your thoughts on sort of cycling i.e. if on a Sunday I ate a lot should I eat a lot less on e.g. a Monday to compensate?
I am definitely going to be using this spread sheet! Quick question- I've heard for cutting we should keep fats low, so should I lean towards the .2/.3 range? Thank you! :)
Quick (hopefully) question: you mentioned that you don't want to lose less than .5lb p/wk if fat loss is your goal -- but why is that not okay? I thought that slower loss equated to better, longer-lasting fat loss. Is this not the case?? Thanks much in advance! LOVE your vids - so easy to follow and precise!
Great Job on video!
On My Fitness Pal they give you a set of calories. Should I follow that or my macros that I calculated?
your macros.
I hope this gets answered.
Brendan, I had a question and I hope you can shed some light on it.
When I do cardio and I log it in MyFitnessPal, it gives me "extra" calories to consume based on what calories burnt. Should I leave it on or turn off "increase my daily calorie goal" in MFP?
Adnan Nawaz I'm no pro, but I would tend to think you should turn that setting off. If you are constantly adjusting your macronutrient intake on a daily basis to hit the constantly fluctuating numbers... How will you know what or when to change your macros when you plateau if you allow MFP to change your calories?
Adnan Nawaz Yeah i wouldnt pay attention to the extra calories but you may need a few more carbs it depends on what you really want and what workouts you do
Thankyou so much for this video
Hey Brendan could you do a video on the anabolic window? Myth or no? Thanksssss :D
How do you calculate the -250 calories from your carbs and fat?...I didn't understand it.. I understood part 1 how to find your macros but how do you figure the adjustments from carbs and fats?..I'm just learning about nutrition and would love the to figure all this thanks !
Solid 💪🏼
Hello Brendan, thank you for being a wonderful teacher. I have a question for you. Do you work with Hypothyroidism clients? I am female and I struggle with weight loss it is extremely difficult. Thank you
When we are putting in the cereal and milk for example gram wise. Are we then checking the cereal/milk for the amount of Fats, protein and carbs it has? From part one my numbers are Fat_44g, Protein_220g and Carbs is 308g. I just had a low fat yogurt to I check the fat,protein and crabs on that then add the numbers of the cereal/milk to get my daily numbers allowed so far? Thanks for the help...
Great video man! Keep up the videos. Thumbs up.
Could you or someone here RE share the spreadsheet? I can’t find it here. Granted, I am looking on my phone.
Great stuff
Totally new to all this. My husband bought me a peloton and I’ve been working out everyday I burn about 300 calories. Why do you recommend not doing cardio everyday?
Hey there, I love this. When you track your carbs, are you tracking all carbs or just net carbs?
In Part one you discussed calculating your calories/fats/protein per pound of body weight... Are you using actual, ideal, or adjusted/lean body weight for that calculation?
Also if you hit a few weeks of a plateau, you mentioned decreasing 250 cals from either carbs or fat... Is there a preference for which to decrease from between the two? Or do you make that judgment based more on your performance goals?
So does the cable achines and free weights count as calories burned also? Or what If I burn 200 on a cardio machine and 450 in a class that's 650 calories burned in a day, my caloric intake is 1950 so I still have 1300 more to burn in order to lose fat??
How much of a calorie deficit should I use to calculate my macros if I have 120# to lose?
Ok say a cereal has 27g of carbs but also has 4g of protein, and 3g of fat. Am I just gonna eat whatever the amount is to get 50 or so of my carbs for the day, or do I have to subtract the fat and protein from my daily needs too?
I always have the hardest time hitting my fats; what foods do you recommend that are strictly high fat/low carb/low protein?
Do those types of food exist? I've considered consuming butter... but then I think "better not".
Idk why but my female clients always have this issue! Meanwhile I'm over here finishing my days off usually leaving myself with 200+ carbs afterwards lol. So fat in general is found in oil and oil based foods. Nuts, nut butters, butter, olive oil, coconut oil, various seeds (chia, sunflower etc), full fat cheeses and dairy, and dark chocolate come to mind off the top of my head. Honestly I wouldn't search for specific foods high in fat but low in other macros. Instead I'd eat foods throughout the day higher in fat and moderate in the other macros so your balance is skewed towards fat getting high easier. For instance instead of eating chicken for a protein source you could have salmon which is high in fat. In the morning instead of having a protein shake, or egg whites or whatever you eat go for whole eggs or full fat dairy. At lunch aim for fatty cheeses or peanut butter sandwiches or fatty cuts of steak. If you re address the main components of your diet you'll have an easier time
hitting fats instead of trying to guzzle down olive oil or cookie butter at night lol! Hope this helped 😊
I love fats. Hard to not go over for me. Oats have fat and I add chia seeds that's my breakfast daily, plus 1/2 teaspoon of nut butter and a little soy milk. I add raw milk and soy milk to my protein shakes. I love snaking on almonds and dark chocolate after a meal. Oil and vinegar dressing on my salads. Grass fed butter on my toast or Ezekiel bread or wraps with avocado and veggies. I don't really eat meat and I only eat raw milk and grass fed butter in small amounts so I have a hard time getting in protein and I like butter or coconut oil on my veggies for dinner. Like 1/8 tablespoon worth so I try and spread it out throughout the day. I am at like 200 carbs, 80 protein and 50 fats. Working on upping my protein and lower my fat and carbs. I'm 120, 5'4. Trying to cut right now to get to at least 115
Hi I'm sure this may be pretty simple for some but I've just started tracking my macros and it's been rather difficult in terms of weighing out protein sources and some of the fruits and veggies. Also some food items say the grams on the packaging when the food is dry or uncooked, how will you know how much of it to weigh out when it is cooked ? I'm having some difficulty. Thanks so much
best video ever!!!!
this is amazing
I'm confused. My calculations are fat 43.5g, protein 145g, carbs 58g is that per day? if so 63g and 120g is maxing out my macros per day?
So I am a 280 lb man I am fairly active playing hockey multiple times a week and working out so doing the math I should be around 4200 cals a day at 15 cals per lb. That seems like a lot and I often think I am starving myself causing plateaus on weight loss. One month I lose 20-30 lbs with minimal additional effort (mostly cutting beer back) and sometimes I am active to the point where getting 2100 cals is difficult. So after all that my question is do I count my calories based off of lean weight or total body weight?
So does weight training not count as cardio? It seems my Fitbit gives me an overall calories burned when I log my walks/weight training sessions. I'm a little confused. Great video btw.
+mreyes14404 It of course works your cardiovascular system however usually speaking during a training cycle we don't alter the routine much beyond the basic programming. So because it is a constant variable where you burn close to the same calories work out to workout you won't need to track it. Direct cardio vascular work though is something we manipulate often so because it's a variable that changes so much we count a weekly or daily total to give ourselves a goal. When fat loss stalls we aren't going to manipulate training but we will manipulate cardio.
What do I do with my macros when I want to gain steady muscle weight? How do I calculate the amount of extra calories i need
Do you take body fat percent or lean body weight into consideration?
I weigh 134lbs. I was wondering should I cut or should I bulk.
Im confused.. so if i want to count how much protein to eat in a given meal i just weigh my fish, steak or chicken? The amount of grams on the scale is basically how much protein?
thank you so much
Do you recalculate your calorie calculations as your loosing weight ??
Like say to start you're 150 and u calculate you're calories with that.. When you lose weight do you re calculate WITHH your current weight ?
MariGoofy14 It would be good for you to do it each week or each two weeks
What's the downside of increasing the amount of cardio per week? I'm killing about 4200+ calories a week, I'm currently cutting but maybe I'm overdoing it?
I know this video was posted quite a long time ago... but when you say subtract 250kcals from fat/carbs, should we then put those 250kcals into protein? Or just subtract calorie intake in general without replacing it anywhere?
no you dont add the calories back in. you take the carb calories out to lose weight. you add the carb calories in to gain weight. protein is always constant, set at about 1 gram per lb of bodyweight.
is it ok if i do it like this with the macros for the fat loss? 1750 calories 131g carbohydrates 153g protein and 68g fat? i'm 18 years old 69 kg 1,77m i do cardio 3 times/week and 3 times/week weight training
If I were to take from my fats for the macros I have 48 grams of fats how can I take 250 from that . I get 48 x9=432 and minus 250 =182 but how to o put that into grams for my fats
Doesnt weight training count in calorie deficit???
I'm trying to cut I weigh 175 I'm trying to get to 150 should I eat the calories for the weight of 150 or 175
your videos are really helpfull. I was eating 2 quest bars a day. I thought they would be good because everyone is recommending them. But now I am going to skip them because of the carbs 😭
What if you want one serving and a half?
Hi Brendan, if I've been only watching my daily caloric intake (not my macros) and now want to switch to focusing just on hitting my calculated macros, will I gain weight now? After doing the macro calculation it seems like my calories are going up.
Priscilla Costa Did you watch the first video? You need to first find your calorie count maintenance then subtract 500 from that (if you are doing fat loss). Then calculate macros from there. Does that make sense?
How do you lower body fat but keep your weight the same? Is that possible?
So would I sat my macros according to the weight I want to be and not my current weight? So if I 180 and want to be 150 should I calculate Macros as if I'm 150 already?
you figure the calories needed to maintain your current weight (your current weight x 14 or 15 or 16 depending on your activity level). then subtract 500 calories so you will be losing 1-2 lbs / week. set your macros based upon that number of calories.
I find it very difficult to hit my exact macros everyday. I can hit calories, but hitting macros is hard for me. Is hitting calories more important than hitting the macros within the calorie goal? I make sure I hit protein perfect everyday. Just have trouble with fats and carbs.
Omg same. Always hit calories but always miss my protein and fat goals for the day
So I've been counting macros for about 4 months and when I started "my fit friend" told me not to count fruits and vegetables unless it's sweet potatoes, potatoes, corn, and avocados so do I have to count fruits and vegetables?
Yes you most definitely do. Anything with calories can make you gain weight if you consume over your caloric maintenance. Idk why they would recommend that at all. Count anything with calories most definitely!
I will add that vegetables have what's called an extremely high thermic effect (basically they burn themselves off in the body) and you could probably get away with not counting those but I still count them. But fruit does not have a high thermic effect and it will add up calories quick. A banana for instance has around 25g carbs per average medium sized banana. That's a whole lot of carbs to leave uncounted and they can most definitely cause you to gain fat if over eaten.
+Brendan Tietz ok thanks ... I'll start counting all that awesome video btw👍🏼 and thanks for the help
quick question: If my calories with deficit 1478/day do u mean I have to burn >1478 doing exercises everyday? I plan to do 250 cals/cardio per day and add weights.
+Elizabeth Johnson no. If your maintenance is say 2000 cals and you're only eating 1478 you're essentially losing fat without doing any cardio. If you continue to eat 2000 cals and want to be at the same deficit you need to burn 522 cals doing cardio. If you are eating 1478 cals and then burning another 250 on top of that your cal count comes in at 1228.
what if i work out at home.. ? and can't afford a gym? haw can i track my cardio?
elisa sardes Fitbit
Do you track macros or calories? I've been tracking it for a long time but I always end up with more calories than macros. Or, in other words, if I hit my macros spot on, calories always end up higher.
More than likely this is because you're adding foods into your diary that people created incorrectly in the macro tracking app you use. Often times users can input data for food and sometimes they'll put calories only with no or incorrect macros listed. All the macros have exact calorie allotments based on their thermic value and if done correctly there's no way your calories should be higher. My guess is it's the entries you're inputting into whatever app you're using. Sometimes because of fiber the opposite can happen where calories are under but not ever over. Hope this helped man oh and yes I pretty much always count.
+Brendan Tietz I always try to check macros on the foods I use and see if its ok. As for meats and rice, its hard to say which is correct. Do you weight meat and rice/potatoes raw or boiled/cooked? That could be the reason I end up with more calories than macros. Should I stop when I hit calories then?
+Rui Bastos I always weigh food the way it is packaged or came so if it's raw I weigh it raw. The other thing it could be is by law companies can round up or down on the macro targets they have so calories sometimes will be off but we're talking a few grams at most per item. That also could be the reason. But it shouldn't be that huge of a difference if this is the culprit. This happens to me but we're talking my calories will be off by like 50 or so. Nothing major. If you're checking food labels then I'd def go by macros just for simplicity's sake.
+Brendan Tietz Chicken always come raw, but I cook it in bulk, so I gotta weight it cooked. And rice aswell, I cook a lot in bulk. But yeah, calories are off by 50 or 60, not a huge diference. Thanks a lot!
Hey Pretty Hair aka (Brendan T.), do you recommend a treadmill walk, out door walk, or both that equal 700 Kcal .. 5 days a week?