How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh https://youtu.be/X8Pf62GhoG4 Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://ift.tt/2pwlsQv How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh In this video, we're going to learn how to calculate your food portion and macronutrients. Why is it important? Consuming the right balance of macronutrients can significantly IMPACT your results, whether it’s fat loss, muscle gain or weight maintenance. I believe that we should learn to count our macros to increase our awareness on the quality and amount of food we are consuming. So grab a calculator as well as a pen and paper because together, we are going to figure out how many calories you need in a day as well as your macronutrients breakdown. Do PAUSE the video when you need to make sure you are following through. SEE BELOW FOR THE FORMULAS Resting Energy Expenditure (REE) formulas for both Men & Women: MEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] + 5 WOMEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] – 161 Total Daily Energy Expenditure (TDEE) TDEE = REE x activity level Activity Level: • Sedentary: x 1.2 (limited exercise) • Lightly active: x 1.375 (Less than 3 days a week) • Moderately active: x 1.55 (3 - 5 days a week) • Very active: x 1.725 (hard exercise every day) • Extra active: x 1.9 (strenuous exercise 2 or more per day) ___________ Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm ___________ Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience. Stay connected and follow me: Joanna Soh: http://joannasoh.com/ https://ift.tt/2vF7GPD https://ift.tt/2ugIVWl https://www.youtube.com/user/joannasohofficial https://twitter.com/Joanna_Soh (Subscribe to my website for printable workouts & recipes) My Fitness App https://ift.tt/2HdBBnV https://ift.tt/2tN6gR3 ___________ How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh
No comments:
Post a Comment