In this episode Casie and Ali discuss the basics of macronutrients. They go over the 3 components that make up what macronutrients are: proteins, carbohydrates, and fats. They also take it a step further and help you figure out how many macros you should be eating in your diet by telling you the methods they use for their own clients.

1. Micronutrients: 
   1. Water soluble vitamins (B1, B2, B6, B12, vitamin C, folic acid)
   2. Fat soluble vitamins ( Vit A, D, E, K)
   3. Minerals (calcium, potassium, sodium, iron, zinc)
   4. Water
2. Macronutrients:
   1. Carbohydrates
   2. Protein
   3. Fats
3. Breakdown of carbs:
   1. 4 cal/gram
   2. Fuel during high intensity exercise
   3. Fuel for your brain
4. Breakdown of Protein
   1. 4 cal/gram
   2. Important for stimulating muscle development
      1. Protein and strength training together are responsible for Muscle Protein Synthesis. Also spreading protein evenly throughout day helps MPS vs eating just a couple of big meal.
   3. Greater protein amounts DOES NOT equal greater muscle building
   4. More satiating … keeps you feeling fuller
   5. IMO most important macro
   6. Generally I will start clients .8g - 1g per body weight. IF they like protein I will go a tad higher
5. Breakdown of fats:
   1. 9 cal/gram
   2. Fuels moderate intensity to longer-term exercise
   3. Important for healthy hormones
   4. Generally I start clients at 30% fats of total calories
6. How to determine what macros you should be eating
   1. First determine your basal metabolic rate (BMR)  -  The amount of calories your body needs by resting… no activity to maintain weight. I use the Harris-Benedict formula. (Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR
   2. Then multiply that number by activity rate. 1.2 - light exercise 1-3 times a week, 1.55 moderate activity 3-5 days, very active hard 5-7 days
   3. This will give you a total number to MAINTAIN weight. From there I either cut calories or increase calories depending on goal.
7. How to determine how much of each macro from calories
   1. I start with protein first. Depending on dieting history and body type I will determine protein from body weight. If they can I will simply stay with 1 g / lb body weight. If they have quite a bit of weight to lose I will put protein at what their goal weight is. 
   2. To determine fats: I generally start with fats totaling 30% of total calories. Divide this number by 9 and you will get your fats.
   3. The rest is filled with carbs: I add up calories from protein and calories from fats. Subtract this number from total calories, divide by 4 and you have your carb total.
   4. The other way is to have the client track calorie intake for a week along with weight and report numbers to me. To me this is easier in tweaking macro for each person rather than formula.
   5. It is still trial and error for the first few weeks and macro numbers may have to be tweaked.
   6. Each week macros may or may not be adjusted based on weight, pictures, and biofeedback.

8. Casies Method: Bodyweight x 10 = Calories
9. macro sources

1. Protein: normal animal meats, protein powder, BARS?, egg whites, whole eggs, etc…
2. Carbs: breads, rice, cereals, vegetables, fruits, cream of rice …(just go over our favorites)
3. Fats: oils, nuts, nut butters, avocados...etc

10. Macro hacks??

1. Sugar free syrups, skinny syrups, condiments