Sunday, September 28, 2014

Loosing Weight- How do You Calculate What You Need

Trying to figure out the right balance of macro-nutrients (macros) can be a challenge and kind of confusing.

We have all heard that loosing weight is just calories in vs. calories out... which is some what true, but the real truth is you need to be sure that you are eating enough protein to repair your skeletal muscle that you tear from your workouts, you need to be sure to eat enough carbohydrates so you have energy for your whole entire day and not just your workouts, and finally you need enough fat in your diet. Fat provides flavor to food, is important for the intestinal absorption of lipid-soluble vitamins like vitamins A, D, E, and K. Fat is a key source of metabolic energy. Components of fat are also important building blocks of all cells in the body.

*****Note:  If you would rather use the "easy button" ORDER THE 21 DAY FIX.  It simply puts together your macro-nutrients without having to go through brain damage.  You also have the portion control containers so you don't even need to worry how many grams of protein are in an ounce of food.. and weight your food and calculate your carbs and weight your carbs.... the 21 Day Fix just simplifies everything so you can get on with your life, stress free!  

How to calculate macros – detailed answer:  
First you need to know how many calories (unit of energy in food) each macro-nutrient provides your body. See the chart below

Macro-nutrientCalories Per Gram
Step 1. Determine your daily calorie intake. To lose weight you have to keep in mind the fundamental law of losing weight: You must be at a negative energy deficit.There are basically three components to the caloric burn:

1.  BMR (Base Metabolic Rate): Sounds complicated but it’s really quite a simple explanation. Essentially, BMR just means how many calories you burn when at complete rest. This assumes no primary physical activity. The base BMR for the average person is around 65 percent of the total calories you burn.

2.  Activity Level: How many calories you burn while moving around. This includes your day-to-day basic required activities (walking around, standing up, etc.) and any extra activities (lifting weights, cardio, training, etc.). This represents about 25 percent of the calories you burn, though this can be HIGHLY depending on your level of physical activity. 

3.  Thermal Effect of Food : Your body requires calories to maintain the digest process of food. Basically it takes calories to burn calories in your body. 

Calculating your daily calorie needs can be confusing! 

There are a number of different formulas to calculate your BMR. For now we will only use the Harris Benedict Method as it’s the easier one to use.

Harris Benedict Method

BMR Men: = 66.5 + (6.23 X weight in pounds) + (12.7 X height in inches) – (6.8 X age)

BMR Women: = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) – (4.7 X age)

The above formula is one of the most common ones you’ll see floating around on the web. It’s a good way to guesstimate your BMR with just your weight, height, and age. With this formula, you don’t need any extra tools, measuring tapes, or special equipment to calculate your BMR. However, it doesn't take into account your body fat level which can make a difference as people with more muscle have a higher base metabolism (muscles burn more calories during the day).

Step 2.   The BRM number gives you the number of calories you need to maintain your current weight given your current activity level. But now we need to calculate the exact deficit in calories you need to subtract from that figure so you lose weight.

The standard figure is a 500 calories a day deficit. This works out tothe sum of 3500 calories a week (500 x 7) which just so happens to be how many calories it takes to burn 1 pound of fat off your body.

So take your daily calorie amount and subtract 500- this will give you your daily calorie target.

Step 3. The next step is to figure out the Macro-nutrient profile for your caloric target. This allows you to figure out a meal plan and actually eat the food needed to fulfill those nutrients and reach your calorie target for the day so you can lose weight.
We are going to use the 40/ 40/20 rule:  so take your daily calorie needs: say it is 1800/ day and divide that by 40.  That give you 720 calories!  So you know that 720 calories needs to come from protein and 720 needs to come from carbs and 360 calories needs to come from fat. 

NOW how much is 720 calories of protein?  Well take your 720 and divide that by the 4 calories per gram.  and that gives you 180 grams.  It is the same for carbs and fats!

Now you know how much you should be getting to loose weight!

OR you can hit the EASY button and just use the 21 Day Fix... and not stress about it, because its done for you.  just use the easy portion control containers!

Simple Portion Control Nutrition
21 Day Fix Challenge Pack
The Trifecta of Weight Loss
Shakeology- Portion Control-30 Minute Home Workouts

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