In this episode, Sam gets into the nitty gritty: What are macros? Why do people track them? And how do you even do it? Doesn't it take forever??? (Yes, kinda. Lol.) But the good news is...we're making it easy.

Listen to this episode if you've ever been curious about counting your macros but have no idea where to start.

Key moments:

00:00:33 Sam is giving Snow White

00:01:51 Sam’s favorite water bottle and lip balm lol

00:04:18 CAPS LOCK turns one!!! + a very special guest

00:05:44 Boyfriend and I went on Becoming You with Suzy Welch! Episode coming soon on her pod

00:06:56 New TV shows Sam and William highly recommend

00:09:30 Trigger warning about food tracking/ED obv - love u

00:10:36 Works for weight loss, weight gain, muscle gain, body recomposition, physical health, etc.

00:12:29 What is bulking?

00:12:46 Health benefits of building skeletal muscle mass

00:16:47 Today’s topic (explanation and preview)

00:21:38 “I’ve tried everything, but I’m not seeing results” (sound familiar???)

00:22:03 Start the episode here if you don’t want any of the chatty fluff lol

00:23:50 Do this BEFORE calculating your calories and macros

00:25:26 Different things you can achieve by setting intentional calorie and macro intake

00:26:31 Calculating your TDEE (total daily energy expenditure)

00:28:54 How to determine your BMR/RMR (basal or resting metabolic rate) - AKA how many calories your body requires just to stay alive

00:30:08 The Mifflin-St. Jeor equation for men and women

00:35:25 Adjusting based on your daily activity level (be realistic!!!)

00:41:46 Adjusting your target calorie goal based on your physical goal

00:47:32 How to calculate your macros after determining your calories

00:47:48 What actually are macros?

00:49:08 How much protein you should consume per day

00:53:29 How many carbs you should consume per day

00:54:38 How much fat you should consume per day

00:55:49 How counting your calories and macros can affect your metabolism

01:00:42 How to track your calorie and macro INTAKE throughout the day

Get Sam's water tumbler.

Get Sam's lip balm.

Get Sam's food scale.

Join WHOOP.

Follow along:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Resources for this episode can be found here.

Learn more about your ad choices. Visit megaphone.fm/adchoices