How to Calculate Macros - Fat Loss and Muscle Gain

The magic macro formula for that lean, muscular look is here! Well, almost - before you make use of the tool I'm going to show you today, be sure you have a good nutrition foundation in place. And also remember that calories and calculating macros for fat loss and muscle gain is an estimate, and you'll need to test it out in your real life before arriving at a formula that works well for your individual needs.

But with that said, we made a FREE tool to make these numbers easier and avoid common mistakes - which also accounts for your goals, lifestyle, and preferences for protein and carb approaches. I'll walk you through it in this video and you can go give it a shot!

TIME STAMPS
00:00 Intro
01:23 Must Have Habits
03:28 STEP ONE: Avoid these common mistakes
04:38 Macro Calculator Intro
06:49 STEP TWO: Choose your goal
08:09 My Stats
08:31 STEP THREE: Get your macronutrients
08:51 Results
09:55 Protein Calculation
11:36 Carb Calculation
14:11 Fat Calculation
15:32 Email Bonus
17:39 Thanks!

[chrissykora]

Rad approach to defining these macros. The one that hit me the most, that made the most sense: as long as you hit protein and calorie goals, you can fill in carbs and fats where it makes sense.

[sylvainster]

“No bulking and no cutting!” is my new mojo! Thanks for sharing these awesome videos full of great info!
✌🏼😎👍🏼

[realcyberghost]

The one thing I missed in this episode is the fact that only Protein and Fats are essential, while Carbs are very helpful most of the time, but they are not essential (as a macro) to sustain human life.

Of course you do need to cover your micro nutrients, and many of them come from vegetables and fruits which have carbs in them, so keep that in mind.

Edit:
Doh, I spoke too soon, it is in there that fats are essential, however you didn’t say protein are essential 😁 But now I am nitpicking, cause you said it is important to have your basic protein covered.

Good video, thanks 🙏

[emilierodriguez]

This was very helpful
I used the calculator and realized I’ve been under eating. I haven’t been able to get the results I want & this is making more sense.

[priscillabahaw]

This is golden. I workout 4 days weight training about an hour and get 10K steps which is like an hour walk Everyday. However the rest of the day 22 hours I am sedentary. Is this light activity? Also I can’t seem to estimate my body fat . Comparing to pictures is no help .

[ddxx]

Do you put current weight or goal weight in the calculator?Thank You

[sosaadisfying]

Thank you! This really cleared up a lot of questions for me.

I have one question, when choosing a goal like “challenge gain” how do we prevent ourselves from getting discouraged after a week of being consistent in our nutrition and training. How long does it usually take for you to see significant changes within your body?

[wilestrella]

"Right approach" you are one of the few who said that..
thankyou!❤

[jaredkerber]

Really loving the channel! Really sound wisdom and great production value :) I love my Wyze brand scale and wrist band for tracking my data points :-)

[ninogak]

Very honesr, indept and clear and workable guidance.. thank you!!

[fishmut]

Just a question here, what about portion control for a guideline ie. protein a piece of fish the size of your palm on your hand, half plate vegetables, fat the size of your thumb ie avocado, nuts, seeds etc, I’m just wondering can this method work effectively as counting macros etc.

[realcyberghost]

I use the MyFitnessPal app, and I do adjust my calories based on my exercise during the week, because only my strength training is constant but not my cardio.

So I could burn an extra 1.500 calories a week, if I don’t account for them I will not gain the weight I am looking for.

Also having an idea about how much calories you burn from exercise per week is good to know, that way your estimate is closer to reality.

For example my BMR plus my basic daily activity results in 2700 calories per day. 3 strength trainings per week at 350 calories each results in 2850 calories per day.

Also you don’t need to hit your targets each individual day, but the goal is to have an average of 2850 calories per day spread over the week.

You can even intentionally save calories from certain weekdays to be able to have a calorie heavy meal at a restaurant during the weekend.

Or intentionally overeat during days where you have more time to eat so you can eat a bit less during a busy day.

[allthingszelda]

I do have a question about the activity level. I work in retail so on the days that I work I am EASILY hitting 10k steps a day. Would this put me in the moderate level instead of low? I do train 5-6 days as well on top of that. Thank you for making this video it really helped me understand things more clearly!

[Glenn_Hino]

I’ve used a bunch of macro calculators. This one is by far the best! Thank you so much!

[cicciuzzu]

I am a new follower and I am very impressed by your channel, videos and their content. I have a question though: let's say for argument's sake that I may need to consume 400gr Carbs, 200gr Protein, and 100gr Fats per day. How do I translate these numbers into real food? For example, if I weight a 50gr chicken breast on a scale will that give me 50gr of protein?? And what about the chicken breast's fat content? Or, for instance, if I make a three egg omelette for breakfast, how do I know the protein as well as the fat content in that omelette?? Thanks so much for your help!

[christybuster]

Just discovered your channel, love it, awesome information!! Based on comments, I will be watching your past videos too, thank you for sharing your knowledge & experience!

[geekyboytop]

Great video, thank you so much for all of that good information.

[marylenefillion]

It was all the information that I want to know! Thanks for the macro calculator and the tips ! Thank you for your sharing 🙏

[hanhan]

So educational.. thanks bro really good definition how diet we should take

[fitness]

Well said! What a brilliant video … send it to the obesity clinic. Thank you x