OPEN FOR DETAILS!
Disclaimer : I am not a health professional of a fitness expert, everything shared in this video should be considered to be based on my personal research and experience, you may want to do some research of your own! Also, please remember that my numbers are only used as example and you shouldn’t just use my macros and calories as your body is completely different and will required different levels than mine!
Skip to the good parts :
0:23 What is Flexible Dieting
2:22 What are Macros
3:33 Calculate Your BMR and Daily Caloric Needs
5:10 Caloric Deficit for Fat Loss
5:46 Calculate Your Body Fat % & Lean Body Mass
7:00 How to Set Your Macros
7:47 How to Track Your Macros
links I mentioned :
The Calculator I mentioned : http://www.active.com/fitness/calculators/calories
read more : http://www.medicalnewstoday.com/articles/245588.php?page=2
IIFYM : http://www.iifym.com/iifym-calculator/
myfitnesspal : http://www.myfitnesspal.com/
Equations mentioned for BMR calculation :
Daily Caloric Needs :
66.5 + (13.75 x kg body weight) + (5.003 x height in cm) – (6.755 x age) = BMR
66 + ( 6.23 x pounds body weight) + ( 12.7 x height in inches ) – ( 6.76 x age) = BMR
55.1 + (9.563 x kg body weight) + (1.850 x height in cm) – (4.676 x age) = BMR
655 + (4.35 x lbs body weight) + (4.7 x height in inches) – (4.7 x age) = BMR
Sedentary lifestyle – if you do very little or no exercise at all
Your daily calorie requirement is BMR x 1.2 = kcal neede.
Slightly active lifestyle – light exercise between once and three times per week
Your daily calorie requirement is BMR x 1.375 = kcal needed.
Moderately active lifestyle – if you do moderate exercise three to five days per week
Your daily calorie requirement is BMR x 1.55 = kcal needed.
Active lifestyle – if you do intensive/heavy exercise six to seven times per week
Your daily calorie requirement is BMR x 1.725 = kcal needed.
Very active lifestyle – if you do very heavy/intensive exercise twice a day (extra heavy workouts
Your daily calorie requirement is BMR x 1.9 = kcal needed.
HERE ARE SOME HELPFUL INFORMATIVE LINKS :
Omar Isuf Nutrition 101 : https://www.youtube.com/watch?v=1xTOVasoBdU
Brendan Tietz https://www.youtube.com/watch?v=78Bi58OiHz8
Michael Kory https://www.youtube.com/watch?v=86irqiY7lpk&index=213&list=WL
Kara Corey : https://www.youtube.com/watch?v=mBfHhJuko7Q&list=WL&index=195
article on setting macros : http://myfitnesspal.com/en/discussion/819055
IIFYM is not a Diet Alan Aragon https://www.youtube.com/watch?v=VCCDTJYUWsg
BodyBuilding.com Complete Guide to IIFYM : http://www.bodybuilding.com/fun/your-complete-guide-to-iifym
Watch Laurie’s Transformation Diaries Series : https://www.youtube.com/playlist?list=PLvJh8_RoX-cUqAZE3cNhswY-XGfG5XJk6
health & fitness videos : https://www.youtube.com/playlist?list=PLvJh8_RoX-cWckPK9K1qUAPwWpmYJ4R3k
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Inukshuk – A World Away [NCS Release]
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