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How To Figure Out Your Calorie and Macro Goals for FAT LOSS


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Here are the steps I use to figure out calorie and macros goals for myself and my clients

Follow these steps to plan your fat loss or muscle gain.

How To Figure Out Your Calorie and Macro Goals for FAT LOSS

There are so many different ways to do this, and you’ll probably hear a different method from everyone you talk to but I just wanted to share with you the method I use that has worked so well for myself and many of my clients.

The first thing you need to do is figure out how many calories you should be eating per day to reach your fitness goal.

First take your BMR (basal metabolic rate) I use this site:

Plug in your gender, your height and your weight.

You must adjust for your activity factor. Even the most sedentary person is doing more than just laying in bed all day. Even if you’re just living life and not working out I’d still suggest adjusting by a factor of 1.2. For the majority of my clients and those following our live lean workout programs I suggest adjusting by the moderate activity factor of 1.5.

If you are very active and have a heavy labor job in addition to working out 5+ times per week then I suggest multiplying by 1.7

Your next step is to adjust based on your GOAL. Another way of doing this is to put your goal weight in for you BMR, but I prefer to do the adjustment after and stick to using your actual weight in determining your BMR.

I usually recommend a surplus or deficit of only 20% of your daily needs. For example, a 2000 calorie diet would be adjusted up or down by 300-400 calories, based on if the person wants to lose or gain weight.

The reason I like to keep this surplus or deficit moderate is so that you don’t feel super starved or stuffed during this transition time to a different weight.

This does mean that it will take you longer to reach your goal, but slow and steady progress is better than fast and fleeting progress.

I want you to keep your long term in mind and realize that living lean is something you start now and maintain forever. This also helps you avoid metabolic damage.

You’ll also want to take into account your past history. Many of the women who come to me for help are coming from super low calorie diets.
If you’ve been eating only 1000 calories per day your metabolism has likely slowed down, so eating 2000 calories or more per day right off the bat would be too shocking.

I will usually find a middle ground between what the client should be eating and what they’re used to eating and take steps to work up to that.

Your next step is to determine your macronutrient breakdown. You should have a good idea of how different foods affect your energy level and weight control.
If you have no idea of your bodies response to food then I recommend starting with an even split of macros: 33% of each.

Another way you can do your macros is to start with 1 gram per pound of bodyweight and then fill in the rest with carbs and fats.

For example, if you are 120lbs you would eat 120 grams of protein per day and get the rest of your calories from carbs and fats. This is not a set in stone rule but its a good starting point to make sure you’re getting enough protein to fuel your athletic lifestyle.

Keep in mind this is for athletes who are training and looking to repair and build lean muscle.

Once you figure out your calorie and macro goals, you can visit this video to learn the rest of the steps to create your meal plan. How To Build Your Own Meal Plan

If you would like to have a Coach figure it all out for you and just tell you what to eat we can arrange that at

Have your meal plan done for you:

Thanks for reading, and KEEP living lean!

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