My Fit Tribe
A transformative podcast where we engage in heartfelt conversations with inspiring individuals from all walks of life. Each episode delves into their unique knowledge and experiences, exploring how they’ve navigated their own journeys of growth in mind, body, and spirit.
My Fit Tribe
LIsa Feran- Counting Macros
In today’s episode, we talk with Lisa Feran, a certified Nutrition and Fitness Coach. Join us as we dive into her inspiring journey through a cancer diagnosis and explore her passion for the health and wellness industry. We’ll also break down the basics of counting macros—how they impact our health and tips for your success.
Sponsored by https://customfitnessspecialists.com/
Here is information to help your tracking:
BMR Calculator Cronometer
Calculating Macros:
Activity Factors
- Little to no exercise, desk Job= bmr x 1.2
- Light exercise, trains 1-3 days weekly = bmr x 1.375
- moderate activity, trains 3-5 days weekly = bmr x 1.55
- Very active, trains 6-7 days weekly = bmr x 1.725
- extremely active, 2x days OR physically intense job= bmr x 1.9
TDEE (Total Daily Energy Expenditure)= BMR x Activity Factor
Maintenance Calories: Aprox TDEE
Fat Loss Phase Calories: TDEE x 10-15% Calorie Deficit.
Calculate your Protein: Lean Weight x 1-1.5= Grams of Protein OR Goal weight in Grams
Calculate your Fat: 25-30% of your goal Calories, Fat cals/9= Grams of Fat
Calculate your Carbs: Calories From Protein + Calories from Fat= FAT/Protein Cals
Goal Cals- Fat/Pro cals= Calories from Carbohydrates
Calories from Carbohydrates/4= Goal Gram of Carbohydrates.
