WASSSS PAWPIN Y'ALL! Welcome back to my YouTube Channel! After many requests ya girl finally uploaded a video on how to calculate macros! Everything you need to know will be here in the description box. Thank you again so much for watching! I truly appreciate the love and support always! I hope you enjoy and learn some. Go ahead and skip to 14:49 if you want to see how to calculate it INSTANTANEOUSLY!
www.tdee.calculator.net
Remember this is not your forever macros. Overtime you should be tweaking them based off of how your body reacts and adapts to everything!
Mifflin ST Jeor Equation
Female: 10 x weight (KG) + 6.25 x height (CM) - 5 x age - 161
Male: 10 x weight (KG) + 6.25 x height (CM) - 5 x age + 5
Activity Level
1.2 Sedentary
1.375 Light 1-3x
1.55 Moderate 3-5x
1.725 Heavy 5-7x
1.9 Athlete
*IMPORTANT*
1lb fat = 3500 calories
To lose or gain 1 lb per week you need to burn or add 3500 calories per week. 3500/7 days per week = 500 per day. SO you either add or subtract 500 calories from your BMR x activity level.
Grams to Calories
1g protein = 4 calories
1g carbs = 4 calories
1g fats = 9 calories
Protein Ranges
0.50g - 0.70g sedentary
0.80g - 1.00g average healthy adult
1.00g - 1.20g females (toned, goal is to increase performance and decrease fat)
1.00g - 1.50g males (maintain muscle, decrease fat)
Fat range g/lbs
0.25g - 0.30g minimum (photoshoot prep, bikini comp)
0.30g - 0.40g moderate, reasonable
0.40g - 0.45g long term, realistic, slow and steady, start from here then decrease gradually
~ VIDEOS I MENTIONED ~
All About Supplements (BURN FAT AND BUILD MUSCLE AT THE SAME TIME)
~ SOCIAL MEDIA ~
Instagram:
~ BOOTY BLASTER PROGRAMS ~
~DISCOUNT CODES~
Prana Nutri "gracec10"
Steel Fit "gracekinz"
Liquid IV "gracekinz_"
~ GYM EQUIPMENT I USE ~
*Disclaimer: I do make a commission for any item you purchase through Amazon while using the link I provide*
Glute Loops
Resistance bands
Food scale
Foam roller
Peach bands
Barbell pad
Cable ankle wraps
Sweet sweat
Mava gloves
Barbell clips
Ab roller
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