How To Find Your Fat Loss Macros | Step By Step Guide

How To Find Your Fat Loss Macros | Step By Step Guide


what is up YouTube welcome back to my channel today I am bringing you a different style of video if you’re new to my channel you probably not see me do a video like this yet I did a lot of these when I for sure that with YouTube and I figured that I made a video on this topic before but I wanted to go ahead and cover it real quick because I have so many more subscribers now so I had back then and I get so many questions and emails about this about how to figure out your macros for fat loss so I’m going to go ahead and give you the simplest most efficient way of doing this without having to do any complex equations you literally only need a computer smartphone tablet something with an internet connection and a little basic math skills or a calculator calculator works too so you guys ready to see exactly how to break down your macros for cutting and I’m going to show you that let’s do [Music] [Music] alright guys and here we are isn’t this nifty look at the technological advances we have on the channel we are leaps and bounds ahead of the competition alright enough being funny apparently some people don’t like you want to funny anyways guys straight to the point so what we have here I’m on Google calm right but obviously we don’t need to be on google.com to calculate macro so I’m just reading here as a baseline everybody’s familiar with Google and here we go so we’re going to go up here and we’re going to type in WWII fym comm and it fits your macros so we’re going to go to this website click enter and boom here we are guys now what I’m going to do next is I’m going to go up here at the top if you look at this website by the way and they have a bunch of different articles and stuff on here I’m the biggest thing about this site though that I want you guys to know is that they want to make it seem like you got to pay for your macro so you absolutely do not have to I’m gonna show you guys the best way around that and keep in mind by the way before we dive into this it is method of getting your macros it’s going to be about the closest way you can do it without breaking down one of the complex equations required to really dial it in but doing this gives you a very good ballpark estimate of where you should be you’re going to be able to adjust up and down depending on your goals so let me go ahead here we’re going to click on the calculator tab and go down to the iifym calculator and like I think I already mentioned iifym stands for if it fits your macros now you’re going to look here and you’re going to see that we have all these different options down to here that we can pick right so we have you know in my a woman in my man who knows that the mystery but uh we’re going to go down through here now I’m going to just do this for me right so I’m gonna choose I’m a man perfect I’m going to go down here to my age I’m 26 years old height 510 with the right pair of shoes on and then right now I’m weighing about a hundred and ninety-three pounds in the morning my goal weight I’m going to go ahead and leave that one blank I have not messed with that portion yet I usually just kind of put in my weight and we’re gonna go to my formula I’d like to use the total body weight formula unless you know what your current body fat percentage is using the lean mass formula is not going to be what you want to do I wouldn’t even recommend estimating that either because body fat percentage is Mother weird things where you think through this you’re usually above it or you think you’re this and you’re usually below it’s just it’s a weird thing to measure for some people and everybody holds that differently some people holds that in their lower back so we hold it in their legs they can look really lean up top and hold it down bottom so unless you have a current DEXA scan or a reliable way to get your body type studies tested I recommend it’s going with total body weight formula which is daily normal activities so I’m going to say that I am sedentary now you want to look at here right you have your sedentary slightly active active very active the majority of it I would say 90% or more of us are going to choose the sedentary option simply because none of us are really doing a whole lot right right here what you’re seeing is my job we’re in my office right now I sit here I edit videos I do client plans and check-ins an email all day I’m not moving much so sedentary definitely for me now even be careful with the lightly active because it says here spend a good part of the day on your feet like a teacher or a Salesman right and you got to really be honest with yourself here unless you’re literally like on your feet all day moving around quite a bit your heart rate getting up you’re going to be sedentary now you’re active and you’re very active those are reserved for maybe someone that carries the mail or someone that’s working a construction job something along those lines so just be honest with yourself here I’ve seen people come into this and they kind of overshoot where they’re at I think people get these false sense of how active they really are and they like they may like warm up and down all day I’m walking five times a day but in reality like you know you got to think about it like we’re not moving a lot you know walking out to the trash gained it back doesn’t make you lightly active so I’m going to go essentially for myself now days per week exercising I exercise about seven days a week and that is going to now you guys know by the way I’m lifting about six days a week and I’m still doing cardio all seven days so I’m going to say here though I’m doing seven days of exercise I usually lift for about an hour and do 40 minutes of cardio they put through about a hundred minutes and what I’m going to do is I’m going to take that down to about ninety minutes just to factor in that seventh day where I’m not lifting so go about ninety minutes there how intense is my exercise I’m going to go ahead and say now here’s another thing where you got to be honest with yourself right we have light moderate difficult intense I would say the majority of people honestly or working out light and once you’re in there blitzing yourself you were probably you know you’re probably not working as hard as you could see and I see this a lot like I see groups of people – gym in the round talkin getttin says it’s still working out but they’re not really sweating they’re not really like breathing heavy so I would say for me personally unless I’m in there pushing myself with my dudes I’m probably moderate myself now because difficult is intense you know intense is going to be like a high-intensity interval training like CrossFit style workout you’re literally going and going and going if you see my cross this video that’s a good example of that and it difficult I would say my workout last night would have been under the difficult portion but I was doing a lot of super sets I wanted to get in and out of the gym got a long day but a moderate is probably going to be honestly for me and then once again be honest with yourself most people are probably light and I recommend if you’re kind of confused on where to be start with sedentary and light sedentary use your daily activity levels light is the intensity of your exercise and that way you know worst case scenario you’re not over shooting anything you’re still making progress maybe you’re eating a little less than you want to but your goals fat loss that is going to get you where you need to be so I’m which is moderate let me go down here and then BOOM that tells me now okay we look here we have these different options right we have weight loss performance bulking and then enter your own calories so we’re looking here the number we’re most concerned with is our total daily energy expenditure and what that is is basically for everything I do in a day for me to say the exact same weight I got to consume about 2819 calories a day right and I’m going to subtract from that to reach my deficit now I’m going to say this uh you know 28:19 for me sounds about right here lately cuz I’ve been going really hard and right now I am currently cutting on about 1,900 calories but the reason I’m going and such a deficit is because I do need eating challenges those eating challenges woke me up beyond belief especially some of those the top seven 8,000 close to 10,000 calories so I really got to be in the deficit all week kind of maintain where I’m at but for most people are recommended deficit of 500 but what we’re going to do here so you can go over here in the weight loss side if you want to suggested aggressive reckless you can look at these different options here and done I don’t I don’t usually prescribe going for those what I usually recommend it just take your total daily energy expenditure now you’re going to see here when I go to calculate right for macros it’s going to say boom what’s your email address and all this stuff and they want to charge you so we’re not going to do that so here’s what we’re going to open another site so we know our tilled aliens your energy expenditure is 2819 calories so I’m a copy that then we’re going to open a new tab we’re going to hop right into macronutrient calculator comm now this website is amazing I love this site so let’s just start with my total daily energy expenditure right let’s say my goal right now was to just stay the exact same right I will type in two thousand eight hundred nineteen here under daily calories hit calculate and you’re going to see down here it’s going to show us some macros right but these aren’t really where we want it and I don’t really like their percentages that they use here I’m going to show you what we’re going to do instead but we look here at the moderate style of diet of a high carb diet is owned I and a low-carb diet right typically what I’ll do is click low-carb and that’s going to put us kind of at a ballpark where we want to be we’re still going to need to do some adjusting so this is if I’m just staying the same way right guys we have some macros now keep in mind every gram of fat equals nine calories every gram of protein equals four calories every gram of carbohydrates equals four calories so what they’re doing here is they’re giving us some macros based on percentages that they’ve laid out so 25% fat 45 percent protein 30 percent carbohydrates you can see here the numbers are a little askew but we’re going to kind of formulate our own so for me to cut right let’s say I wasn’t doing eating challenges and I was recommending a standard style of cup right typically depending on how much weight you actually have to lose now keep in mind if you are extremely heavy I’ll try to talk about but I’m saying you have you know maybe 75 pounds or more to lose right you think that you can afford to have a very steep calorie deficit without worrying too much about muscle mass simply because when your body needs energy you have plenty of it to give the lean on you get you kind of want to maybe decrease your deficit a little bit that way you’re not burning too much into that muscle when you probably good how many mediums what I’m talking about here is going to kind of relate a little bit to me and someone that might only have maybe 50 40 30 pounds to lose although all the way down to maybe even just 10 pounds to lose so we have here take my 28:19 what I’m going to do is subtract 500 calories from that so that’s going to put us roughly a 23-19 how you can go from 500 all the way to 800 as much of deficit and you want to understand the faster you cuts the more likely you are to lose muscle mass so I’m going to go 23 19 right and I’ll keep in mind this is assuming that I’m keeping the same workout schedule my job doesn’t change everything is the same way I laid it out in the iifym calculator so we’re here 23 19 now let me go ahead and click calculate boom now that readjusts the macros over here you see they have 77 grams of fat they have 261 grams of protein and 145 grams of carbohydrates so that’s quite a bit of food right there in all honesty now for me personally what I did we like to do they have the percentages laid out as you can see right here and I kind of like to just play with these numbers so I always recommend usually taking my protein and I weigh 193 pounds right now I like to do at least 1.2 to 1.5 times my body weight in protein that’s going to ensure we have the maximum amount of amino acids and protein in our system to help us retain muscle mass while we’re in a calorie deficit and also to protein is the most thermogenic of the macronutrients the more of it you consume the more calories your body burns actually breaking it down and turning it into energy so I like to keep my neuron one-point-three so I’m going to do here the full-blown calculator on the side I’m going take my body weights to 193 or multiply that by one point to put this is about 232 grams of protein so I’m going to take and you can take that all the way up to 1.5 by the way just understand protein gets expensive the more fat you eat so we’ll do about 232 for me that’s a good number so you can look down here in the bottom left-hand corner or total percentage drop down to 95 percent so what that’s going to entail is there only ninety-five percent of our calories currently on the calculator being used so the goal is to get that to 100 so then typically what I’ll do now for me I cut carbs more than this in my regular diet but keep in mind that like I said this is not not taking an exaggeration my eating challenges so if I’m going to take carbs I’m a big fan of keeping carbs under a hundred grams for most people unless you’re training all the time in this which case I am and my carbs at the end of the week we’ll have our job to more than that based on my eating challenges alone but we’re just playing along here so let me go ahead I’ll take my fat up a little bit probably to about 82 then I’ll bump my carbs up boom there we go so here we go guys roughly we have about 82 grams of fat we have 232 grams of protein at 162 grams of carbohydrates and all of those are going to add up to 2,000 319 calories now this would be good for me to start with a cutting diet keep it in mind that I’m doing 40 minutes of cardio day keep it in mind that I’m lifting an hour a day that’s a really good spot for me like I said I do things a little differently because my eating challenges splat boom there you have it now you ask maybe what percentage should you keep your family’s image as you keep your carbohydrate that is going to depend ultimately on how you respond to certain macronutrients right certain people tend to respond better to a lower fat diet some people tend to respond better to a lower carbohydrate diet in my experience eighty percent of people they’re going to respond best to a lower carbohydrate diet and a little bit higher dietary fat and it just it really just depends on what your overall goals are and how your body’s responding to these macro nutrient profile that’s why I recommend always keeping protein high just for the multiple retention benefits and just the benefits it has on your metabolism keep it protein high regardless and you got to play with your fat and play with your carbs I find I’m best between 75 to 85 grams of fat for me that’s about perfect especially some of those healthy fats that your coconut oil your avocado natural nut butters stuff along those lines egg yolks I’m really good when I have that fat I found in the past when I cut my fat too low this is going to be a maybe TMI for some of you but um just being real here guys and your fats too low especially breast males if the problem it happens to women to competitor women I’ve talked to your bats too low your hormone production does not work optimally so what happens is you’re in a deficit your bodies are shutting down non-essential functions because it wants to wants to keep your energy levels as high as possible right so things like your sex drive go out the window and that is no fun being all shredded and not having any any sex drive at all and it happens to women too so I recommend if you can keep your fat higher I used to recommend fat around for me like I’ve cut on like 50 grams of fat before and just for me personally that just like shut my system down it was really hard for me to get in the swing of things and I felt really low energy and stuff so if you can I always recommend having higher fat typically for a man I’m going to say anywhere now this all depends – based on what you weigh your height right but I would say a good ballpark estimate it’s between at least about 55 grams of fat and if you’re if you’re a shorter male you might not need as much fat but 55 grams of fat all the way up to about 85 90 grams of fat any more than that unless you’re bulking is going to be a little detrimental to your goals but keeping it right in there it’s optimal for hormone production but still keep those calories low and then a carbohydrates I usually recommend keeping those low I put a lot of my clients around 100 grams of carbs depending on their measurement usually start there and see how they respond with it so that’s just my two cents guys but yeah I think we have covered everything guys I can’t think of anything else and by the way if you wanted to UM do this for bulking you can do the same way you can have the calories in calculate the macker but I plan on doing another updated video on how to do you’re bulking macros and I want to do another one on how to do a recom as well lots of every company we kinda want to burn fat but kind of gain muscle at the same time there’s a very delicate balance you need for that as well so I’m going to outline that in another video as well so let’s transition back to the other camera alright guys that was my little learning experience video if that’s what you want to call those bit of office I’ve done one like that where I kind of go through and I try to teach you guys something I think you’d find valuable love when Sema’s Reb I teach you guys something that I think you find valuable and you know in comment give you some visual representation of that as well so big fan of videos like that if you guys like the living experience videos like that let me know because I can I can do these guys I and a lot of when I first started my channel a lot of what I did was I would like right out meal plans and do all sorts of stuff I’d go over them in that format where you can kind of see what we’re working with and I can explain it and break it down and it’s easy for me to do because I love teaching this stuff you know for those of you that though you know you’ve watched a lot my last few videos I’ve been a little more goofy than usual right but that doesn’t mean I don’t know what I’m doing or what I’m talking about I trudge try to find a good balance between the knowledge the humor the laughs of fun the day in the life stuff all that so if you enjoyed this video make sure you hit that like button guys it is imperative that you do that simply because it’s hard for you to tell what content works and what doesn’t without seeing the percentage of Lights to dislike so if you like the video like it if you dislike it then up I don’t know what to tell you how do you dislike this but it is what it is guys so anyways just give you guys a quick update I ordered the team driving trips we’ll be back in stock before the Arnold Classic which puts us at possibly a week week-and-a-half we have a new color coming in and I’m going to try to get those out for everybody’s been asking me about them and yes we did sell out of a lot of the green shirts or so some sizes left on the site but I will be restocking those ASAP too and if you follow now social media you’ve seen some of my new designs we have 3/4 baseball sleeves coming and we also have hoodies potentially coming too so uh if you’re not follow me on social media follow me you cannot keep up with what I got going on so anyways guys that is going to wrap up this video let me know in the comments below if you like this style of video you want to see more like it if you got specific topics you want me to kind of work with or whatever I can literally write out learning guides and I’ll just go through them and talk like that and kind of cover some stuff with you guys so whatever you want to see you guys let me know for those of you that showed me love on my video yesterday I appreciate you guys more than you know with that I’m out of here guys thank you so much for your support as always and don’t forget to smile remain positive and pay someone a compliment because you never know whose day you could be making better with that I’m out of here this video me to James production and I will see you guys at the next video see you guys

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