HOW TO CALCULATE YOUR MACROS FOR WEIGHT LOSS

Today I explain how to calculate your macros for weight loss following a 'If It Fits Your Macros'/IIFYM or flexible dieting plan. I hope this can help you with starting your weight loss journey, feel free to ask me a question below if there was something I missed!

Quick Guide:
TDEE - 500 Calories = Daily Goal for Weight Loss

Protein: 0.7-0.8g/lb of LEAN Body Mass

Fat: 50g minimum, experiment to see where your body feels best.
(I tend to prefer the 60-65 gram range)

Carbs: Fill remaining calories with carbs after accounting for protein and fat.

CONNECT WITH ME:

GEAR I USE:

All music/sound effects used under a commercial license provided by Epidemic Sound.

[grai]

i started counting calories this week I did my TDEE and it said 1700 a day but I'm doing 2000 to get started in a routine with food and bring it down as soon as I can
so far I feel like I'm in the zone but it's only day 3!
tonight I went to dinner with a friend and she made salald and omlette and asked if I wanted cheese on it and **I SAID NO!!**
Then she ate an Easter egg in front of me and **I DIDN'T HAVE ANY!!**

can't tell you how hard it was to say no
but one thing I've realised in my previous attempts is how hard it is the moment you go out of your own enviroment not to use that as an excuse to pretend the diet magically isn't happening for the evening
your vids have been a major help in getting me motivated and mentally prepared

[graemethelaw]

Starting a "3-number" journey, and in week 2. Your blogs are now required reading, this one especially. Thanks for these, man. They really help.

[Jerzeegurl]

Thank you for the breakdown. You explained it so well.

[Jono.]

I like how formulaic this is! As someone who is just setting out, I think i'll just be tracking calories to start and eventually I might start tracking macros as I learn more about the nutritional values of the foods I'm eating. Thanks for the video!

[lastcall]

good info man. today is day 2 of 4 off... still on the grind... hit my 240lbs goal April first down from 320... looking at 225 for the next step... then see where I need to go from there.... loving the videos and def. jealous of the scenery.

[twowheelingtodd]

Hey Josh, thank you for teaching me what to do, I have been going to the gym 2 hrs a day for the last 3 months, and really haven't seen visual differences. Just a big improvement with the amount of weight I can lift. I feel better, but hate the way I look. You truly are an inspiration to me and I just wanted to say thank you.

[krise]

Great videos keep them coming! Just found your channel can't wait to try some of your recipes. Thanks for the info. I've lost 10lbs and down 6inches in waist. Lost a little of motivation but getting back to it.

[gilbertvillanos]

You are my favorite weight loss YouTuber I can relate to you a lot I like the beard

[deborahlockette]

Hi Josh! Just wanted to say I love your videos! Thank you for explaining how to track your macros. I've never quite understood how to do it before. You did a great job explaining it. Thank you!

[northwindx]

Josh, do you suggest eating sausages / pepperoni meat for protein and fat for breakfast?

Which meal do you think is best to eat the carbos?

How do you get that 60g+ far daily... its so hard to eat fat. proteins and carbs are so easy to eat but fat....

[buttertobrick]

Great video and amazing surroundings.

I know you've talked about the equipment you use in the past and it's in the video descriptions but I'm curious -- when you do your "walk and talk" segments, are you using the canon camera with the mic attached? in my mind that seems a bit bulky but if that's what you are doing then it must be fine.

Thanks for all you do.

[djwarrior]

I really like your videos! Thank you for being so thorough. Can you do a short video that shows us how to do the actual calculations? I know my TDEE, but not sure what to multiply. (sad math skills on my part)

[glenkellner]

Thank you so much your videos are very helpful

[davidmireles]

Did you ever follow a ketogenic diet? Higher fat diet? Or how was your approach to your transformation with macro?

[juanaragon]

Beautiful background. Thank you for the info!

[larryrussell]

I don't understand the "lean body mass" there is nothing lean about me lol so what to I go on?