If I had a dollar for every time someone asked me how do I track my macros, 

I would probably be in Dubai somewhere chilling on a yacht.

 

This is by far one of THE most popular questions that I encounter with my clients. 

So... to remove all doubt from the mind about tracking your macros I decided to create this simple easy guide with some handy examples to go along with it.

 

WHERE DO I START?

If I had a dollar for every time someone asked me how do I track my macros, 

I would probably be in Dubai somewhere chilling on a yacht.

 

This is by far one of THE most popular questions that I encounter with my clients. 

So... to remove all doubt from the mind about tracking your macros I decided to create this simple easy guide with some handy examples to go along with it.

 

When getting started with calculating your macros you need to first

calculate your TDEE (Total Daily Energy Expenditure).

 

Your TDEE is the amount of calories you burn in a day. The only thing you have to do is

eat less than this and you will lose weight, eat more of than this and you will gain weight. Simple, right?

 

HOWEVER,

 

Not sure if you noticed how big the however is? 

I've found that losing weight and losing fat can be two different things. This means if you only pay

attention to the calories you can also lose muscle. This is why paying attention to the macro ratio is so important.

 

Make Things Simple Click here

 

THE FORMULA

 

The Mifflin, M.D., St Jeor Formula, in my personal opinion, is one of the most

respected formula methods used to calculate your TDEE. You will also need to calculate your

Resting Energy Expenditure (REE), which is the energy it takes to operate your body when at rest.

 

FOR MALES:

10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) +5 =REE

 

FOR FEMALES:

10 x weight (kg) + 6.25 height (cm) - 5 x age (y) - 161 = REE

Tip: Use order of operations (PEMDAS) to complete equation.

 

Since we live in the real world and don't spend all day at rest

(which on a rainy day Netflix and chill sounds awesome),

we next have to figure out movement expenditure or TDEE.

 

SEDENTARY

Spend most of the day sitting (e.g. bank teller, desk job) (REE X 1.2)

 

LIGHT ACTIVITY

Spend a good part of the day on your feet (e.g. teacher, salesman).

Any activity that burns an additional 200-400 calories for females or

250-500 calories for males more than your sedentary amount. (REE X 1.375)

 

MODERATE ACTIVITY

Spend a good part of the day doing some physical activity (e.g. waitress, mailman).

Any activity that burns an additional 400-650 calories for females or 500-800 calories

for males more than your sedentary amount. (REE X 1.55)

 

VERY ACTIVE

Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter).

Any activity that burns more than about 650 calories for females or more than

800 calories for males in addition to your sedentary amount. ( REE X 1.725) 

 

 

THE NEXT STEP IS LEARNING HOW TO TRACK YOUR FOOD!

Study after study has confirmed the benefits of keeping track of the food you eat and the activity you do. I personally use Myfitnesspal, there are a plethora of apps and websites you can visit to track your food. I have found Myfitnesspal to have one of the larger databases and I just like the ease of use of it.

using Myfitnesspal

Sign up and go to the diary tab, from there you will see Breakfast, Lunch, Dinner, and Snacks with all having an add food tab underneath. Hit the tab and start searching for the food you are about to eat.

 

*Tip: always insert food in Myfitnesspal before you actually eat it. This will prevent you from going over and will help you be more accurate with hitting your macros spot on.

 

Start tracking EVERYTHING you eat! This means tracking zero calorie soft drinks and even vegetables, both have carbs in them that can add up and have an effect over your overall macros. 

Myfitnesspal even has a scanner where you can scan the packaged foods that you eat in moderation from time to time.

    PAY ATTENTION TO THE MACROS

 

PAY ATTENTION TO THE MACROS

All you have to do is use the numbers from the calculator and match the numbers up in Myfitnesspal with the foods you eat. Try to keep this at a plus or minus five.

WEIGH ALL FOODS

A lot of nutrition information is available on food packaging, however, a scale will ensure you accurately track what you eat.

*Tip: Make sure all food is cooked before weighing for better accuracy!

 

Why Macro count?

Having this approach when it comes to a weight loss or weight gain has given my clients and I the ability to eat what we want and how we want and still see great results! This is not a diet but yet a lifestyle.

My goal as your coach is not just to teach you how to lose weight quick, hell any personal trainer can do that, my goal is to help you develop skills and to teach you the fundamentals so that six months to a year from now the weight is still off.

 

Click Here lets get fit together

 

My own Experience

I personally had a horrible relationship with food during my first weight loss transformation. I was doing tons of cardio per day, sometimes twice per day and If I had to see another plate of tilapia and asparagus I was going to puke my brains out. 

Trust me, I've been there before and weight loss and getting into the best shape of your life doesn't have to be that miserable. Let my mistakes save you time and money! 

This approach makes life more enjoyable knowing that you can still participate in family events and not have to request special dishes because of dietary restrictions, or not eat at your favorite restaurants, or even canceling out Sunday Football rituals with your friends.

Don't just take my word from it meet Jesse and Janna. 

Growing up as the “ fat “ kid throughout most of my middle and high school days I was always self-conscious about my body. Thus, my desire for health and fitness was born. I finished high school still disappointed with where I was physically. So I began to read and use trial and error, although I was making slight progress, I was still not where I wanted to be.

It was not until I met Reuben that I was provided a avenue uncharted to me. Being a witness to his work ethic and knowledge of all things fitness and nutrition a new an improved version of myself was released!

He gave me the confidence and tools to walk on stage for my first ever Fitness Model Competition! Through working closely with Reuben then and even still now if I may say “ the GAINZ have been real!”

Lastly, Reuben not only helped sculpt me aesthetically but also gave me a better overall well being of life!
— Jesse Usry

Let Me Help

My name is Janna Boatright and I’m 25 years old. I have always been active and into fitness my whole life.

However, It wasn’t until February of 2014 that I felt I was at a standstill and I wasn’t seeing the results I wanted.

I then decided to give personal training a chance. I knew that Reuben would be the person that could help me achieve new goals and help me change my life for the better.

Reuben challenged me and pushed me to sculpt a body that I didn’t think was possible. He taught me a great deal and made working out fun! He inspires me every day to reach new goals and to take my fitness to the next level. Reuben is very passionate and knowledgeable about fitness and has a unique ability to connect with clients.
— Janna Boatright

The clients above are TWO out of hundreds that I've helped with achieving their weight loss goals. 

If you see yourself in any of these stories or if you're somebody that is finally looking for a detailed custom nutrition and workout guide along with week to week modifications, then I'd like to invite you to my most popular item on my entire site, The 12 Week Custom Meal Plans!

Next Step: Click here to Choose a plan that fits you