1. Find your BMR (basal metabolic rate) formula: 2. Calculating your TDEE (total daily energy expenditure):

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1 Find your macros worksheet By Diane Flores Find your BMR (basal metabolic rate) formula: (10 x current weight in kg= ) + (6.25 x height in cm= ) (5 x current age= ) 161= BMR* *Round the number you end up with 2. Calculating your TDEE (total daily energy expenditure): TDEE = BMR (from calculation above) x (enter your energy expenditure multiplier) = TDEE TDEE= These are your maintenance calories. 1

2 3. Establish your calorie target goal (for fat loss) Small deficit: Subtract 10% off your TDEE = Subtract 15% off your TDEE = Medium deficit: Subtract 20% off your TDEE = Large deficit: Subtract 25% off your TDEE = Macro time! Let s figure out where these calories need to come from. 1. Protein = Your current bodyweight in pounds x (see chart below) = gms of protein daily 2

3 a. Find the calories of protein: gms of protein x 4 = calories from protein 2. Fat grams = Your TDEE x 25% 9 = gms of fat daily a. Find the calories of fat: gms of fat x 9 = calories from fat 3. Carbohydrate grams = Your calorie target goal - total of protein calories - fat calories= 4 = gms of carbs 4. Your macros: a. Protein: gms b. Fat: gms c. Carbs: gms 3

4 -The Macro BIBLE (AKA Guide) By Diane Flores MyFitnessPal Basics (the app is always changing so keep that in mind!): - You will need to download the FREE app to your smart phone - You will also need to have completed the macro worksheet I gave you and have these numbers handy to input into the app. Do NOT follow the default macros they give you. - If you have the free version, it won t let you hit the numbers exactly. - The screen you will use check your macros as you input food is Nutrition and specifically under Nutrients. This is where you will look to see if you ve met your goals and what you have left. - Macro priorities to hit are: Protein, carbs, fat and fiber (do not stress on the rest right now). Here is a quick go to guide on common macros and what they are: *Notice the foods that are in overlapping boxes below contain both of those macronutrients 4

5 - The macro numbers will shift your calories daily depending on what you eat. I want you to follow the macro numbers and not the calories so much as they will all work themselves out in the end. - Rule of thumb- If you go OVER in fat you want to go UNDER in carbs by double the amount you went over (fat has almost double the amount of calories than carbs do). o EXAMPLE for a target fat goal of 50gm and carbs of 180gm! If you go over in fat and hit 60gm then make sure your carbs are around 160gm - Do NOT add your goals, track your bodyweight, your exercise or your steps in MyFitness Pal. It has been known to change up your macros!! - You do not need to track your water intake right now if that will add one more thing to stress over. Just always drink a lot of water, with every meal. My rule of thumb is aim for clear urine! - You do not get to eat back the calories you burn. So if you exercise and burn 400 calories you cannot add that to your macros in addition to what you already have to eat for the day if your goal is fat loss. Tracking Food- - It is important that you track EVERYTHING that makes up that meal. The more accurate you are, the better results you will achieve, simple as that. - You can be loose with veggies and most fruits. Don t panic about adding your 1 cup of broccoli unless it was doused in butter and cheese. - Weighing and measuring are the best way to accuracy when at home and new to macro counting. Here is a quick visual when you don t have a scale handy: 5

6 - Things that are negligible that you don t need to overly stress on are things like cucumber, lettuce, spinach, celery and very very LOW cal veggies like that. It s what you put ON those things that counts! Dressings, sauces, etc. Do NOT forget to track these and in proper amounts. - Beer/Wine/Alcohol- These are not created equal in the macro world. ETOH (alcohol) is processed differently in the body and definitely contributes to excess fat gain. I do not want you to get used to adding this in your diet regularly, BUT if you do, I want you to track it as well. - Alcohol is to be counted as carbs in this manner: o Find the alcoholic beverage on MFP. Make sure you are accurately accounting for the serving size!! o Look at the calories for the drink. Let s say it s a beer with 160 calories. o Divide the total calories by 4. So in this case, that would be 40 o That is the amount of carbs you will need to account for in your MFP app. o This steals away from your carbs FAST so pick your poison wisely! - To save a LOT of time, there is a function to add a recipe in MFP. This is perfect if you are making a meal for the family and want to enjoy it as well. You can add all the ingredients in this area and figure out what a portion size would be. Then the macros are done for you! - You can also do this in the Meals function, which I prefer to use for daily use of my meals that are often the same. Go to create a new food and you can put your entire fave meal items in there, with the portion sizes for each ingredient. Then you can add that to your diary and edit the amounts there if you decide to change anything up. - The quickest and easiest tabs to use if you eat the same foods often are recent and frequent these will pull up items you input regularly. Just be sure to accurately log the serving size and number of servings. - Let s go ahead and log a sample of breakfast together - Hit the big blue button with the plus sign on it and add Food (orange button) - Choose which meal you are tracking (lets start with breakfast) - 3 ways to find your food: The search bar at the top, the locations icon if you are at a well known restaurant OR (my personal fave) the scanner 6

7 - We are going to log a sample breakfast: o ½ cup of oatmeal o 1 cup of almond milk o 2 TBSP of half and half o 1 cup of strawberries o 2 pieces of bacon o 1 cup of egg whites o 1 whole egg. - Make sure to look as to if the ingredient is in it s dry/uncooked form or cooked (this makes a difference!) - In MFP the foods with a green check mark are verified thru the site. The others are usually put in by fellow users. I try to use the foods verified thru MFP as much as possible! - Do not let this overwhelm you! It takes a couple weeks to get the hang of it, you ll probably goof up a little bit at first but it will become second nature eventually. - Working with macros is NOT a free pass to fill up your day with junk food. You should be aiming for 80-90% healthy foods and the rest can be a little more fun and keep you from feeling like you are dieting. - Remember that fun foods are typically HIGH in calories for the servings allowed. They usually won t fill you up much but they will satisfy cravings and not make you feel like you are dieting hence flexible dieting. 7