This will help you achieve that lean look vs just “skinny fat.” Clean eating vs IIFYM.Ĭounting macros is also called flexible dieting because it is flexible. Hitting that protein goal (especially when in a caloric deficit) is so important. This is the key to targeting weight loss from fat instead of a mix of fat & muscle mass. By hitting your protein goal & adding in some resistance training, you are preserving as much of that muscle as possible. You would need to consume 125 grams of protein per day to hit your goal. So if you need 500 calories worth of protein to convert that to grams you would just divide the calories by 4. Once you know what amount calories come from which macro nutrient, you need to convert those calories into grams. You would continue to do this for fat and carbs as well. So let’s say you had a goal to eat 2,000 calories per day and you needed 25% of those calories to come from protein. To gain weight, you would need to increase your calories. If your goal is to maintain keep your calories the same as your TDEE. Instead, create that additional calorie loss with your workouts. While you can healthily lose 2 pounds a week, it is not recommended to reduce your calories by more than 500. If your goal is to lose 1 pound, subtract 500 calories. Taking off 250 calories will give you a caloric deficit of 1750 calories per week, which is 1/2 pound loss. If your goal is to lose weight, take this number and subtract 250-500 calories. You can definitely do this manually, but we love this TDEE calculator. This is your BMR plus any calories you burn through physical activity. Do you want to lose weight? Gain weight? Or maintain?Īfter deciding your goal, you need to figure out your TDEE (total daily energy expenditure). Your first step is going to be to figure out your goal. Which is a macro-first plan, that allows you to not count calories, but just focus on your macronutrient ratio as a way to loosen the reigns and enjoy life a little bit either. You’ve probably been hearing about the IIFYM lifestyle for about 4 years now. The best way to lose weight & keep it off is to eat foods that meet your body’s macronutrient needs so that it can function at it’s best without feeling deprived. In fact, eighty-five percent of dieters will gain that initial weight loss back within the year! Each macro nutrient has a specific role for your body.įad diets that ask you to cut out one specific macronutrient may work initially, but they are not sustainable because your body NEEDS all three. Calories are made up of 3 macro nutrients: fat, carbs, and protein. What weight loss really comes down to is calories in vs calories out.Īnd, depending on your goals, even this may not be enough. It may sound overwhelming, but it’s actually pretty easy. You track the macronutrients that make up the food you are eating instead of just their calories alone. It is becoming more and more popular and obviously, we think it’s a great way to live a flexible, healthy lifestyle!Ĭounting macros is basically a very detailed way of counting calories but one that puts nutrition in the driver’s seat. By now a lot of people have heard about counting macros (aka IIFYM or flexible dieting).
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