full screen background image
All About Flexible Dieting, IIFYM, How to Calculate Macros, MyFitnessPal and Weightloss | Laurie Lo

All About Flexible Dieting, IIFYM, How to Calculate Macros, MyFitnessPal and Weightloss | Laurie Lo


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 :
Male adults
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

Female adults
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.

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

SNAPCHAT : itslaurielo
INSTAGRAM : http://instagram.com/laurielofit & http://instagram.com/itslaurielo

myfitnesspal : http://www.myfitnesspal.com/lauriemartelfit

Visit my printable store : http://hellopaperplane.etsy.com

Let’s be friends!!
Instagram :: http://instagram.com/itslaurielo
Snapchat :: @itslaurielo
Spotify :: https://open.spotify.com/user/lauriemartel
Pinterest :: https://www.pinterest.com/laurieamartel/
Chubby’s Instagram :: http://instagram.com/chubbyypug

thanks for watching!!!

Laurie xxx

Inukshuk – A World Away [NCS Release]

Disclaimer: I purchased everything with my own money and
all opinions are my own :)
HATER/NEGATIVITY POLICY : All hate and insensitive comments will be removed from my channel, and the users will be blocked. I post videos online for my subscribers and my own enjoyment. Your negativity is not welcome, your comments will be deleted. Thank you!

lx3bellexoxo “Laurie Martel” laurie martel lauriemartel laurieamartel

Leave a Reply

Your email address will not be published. Required fields are marked *