KNP143 - How To Set Macros For Fat Loss
On today’s episode, Michelle and I discussed how to set your own macros for fat loss specifically. You need to know this, it's super individualized and so hiring a coach becomes super invaluable. But not everyone can afford that, and that’s totally understandable. Please know this before going into this: It takes patience, even when working with a coach to figure out what works the best for your body. Doing it alone takes a ton of patience. So now that we have established you have to be patient AF with this, lets jump in: Step 1 - First go to www.bmrcalculator.org (or any site that is similar) This is to establish a rough baseline of your BMR (basil metabolic rate) which is essentially how many calories you burn just being you. Fill out the stat questions. It will spit out a number. Then take your activity level or your TDEE , total daily energy expenditure, based off the chart on the site. Don’t stress, it’s super self explanatory once are you in. Step 2 - Now take that number and take 300-400 calories off of that. (or anywhere from 10-20% off of that number) This is your calorie deficit. Step 3 - After calories are set, the most important macro to set first is protein intake. That number is .7-1.25g per pound of body weight. So, if you weigh 150 you would need anywhere from 120grams - 150grams. Then try to evenly distribute carbs and fats. Remember, carbs carry 4 calories per gram and fats carry 9. Starting percentages could look something like this: Calories and Protein will be THE most important parts of this) 40% carbs 30% protein 30% fat. I know that’s a LOT to digest but please go TRY and do the steps, and DM me any questions you have. You got this! Next Level Experience Program Beta Testers –g Click Here Order From Top Notch Nutrition -g Click Here Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines – @mykeylife Key Nutrition – @keynutrition
