How to Calculate Your Macros

diet pop

chicken foot

single cream

non-caloric sweetener

active yeast

active yeast

active yeast

active yeast

extra firm tofu

fat free lower sodium beef broth

bulk sausage

pea protein

low carbohydrate tortillas

duck fat

ready to use piecrust

pea protein

duck fat

we recently discussed how to count your macros

but now

first things first-counting your macros and eating clean are two different things. one focuses on quantity rather than quality and vice versa and both have their pros and cons

this is where i said enough was enough and that it was time to try a better approach: counting my macros

see the image below

the right me is the counting macros

now

step one: find your body's "maintence" calories

women: bmr = 655

men: bmr = 66

sedentary : bmr x

.55 = - 2053 calories

eat more than this = weight gain

eat less than this = weight loss

eat this amount = weight maintenance

step three: choose your goals

this step is highly imporant. your goals will determine your macros

do you want to maintain your weight and figure? then your carbs should be eaten at a moderate amount

step 4: now

as a rule of thumb

now

sounds easy enough

if you are female

if you are male

woohoo! we are getting somewhere

now

hooray

first things first

now

now

happy dance!!!! we finally figured out how to calculate out macros the manual way

step five: tracking your macros

now that you have figured up how to calculate your macronutrients

personally

however

as you can see

count your macros