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LIsa Feran- Counting Macros
Manage episode 451088850 series 3613987
Το περιεχόμενο παρέχεται από το Erika Sweeney. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Erika Sweeney ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
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.
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