Many people ask me about macros and calories…. and how to count them.
The best way I have found to calculate your daily caloric intake is to take your goal weight x 10, then add 300-400 calories for training. If you don’t want to lose weight, use your current weight plus the 300 to 400 for your workouts.
You can use an app like Lose It or My Fitness Pal to track macros. I typically follow a 40-40-20 meal plan. (40% protein, 40% carbs and 20% fat).
Some people like 40-30-30. If you use an app, make sure you adjust your allowed daily calories. The apps are typically set at 1,200 calories and that’s too low.
If you are not accustomed to eating that many calories, it does take a few weeks for your body to adjust. Ease into it if it’s a big change.
*Meal Frequency* is key to your success. In order to increase your metabolism, aim at eating every 3 hours, 5-7 meals per day. Nutrition is 80% of your results.
At each meal, choose a lean protein, complex carbohydrate and veggie. Healthy fats are great in moderation, but they are easy to over-eat (and store fat), so monitor your macros and you’ll be fine.