December 31, 2025

Ep. 73: How to Start Your Diet Successfully in 2026 (Part 2)

21 minutes

This is part two of our series on how to be successful with your weight loss goals in the new year! John shares a super simple, yet effective approach for how to set up your macros! We hope you like the episode and wish you all an amazing new year!

How to set up your macros and cals.

4 step process:

200 lb female wanting to weigh 140
Step 1. Set protein at 140 x 4 cals is 560 cals.
Step 2. Set cals goal weight 140 x 12 = 1680 cals
Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
Step 4. Set carbs as remainder cals. 1680 – 560 -540 = 580 cals left. Divide by 4 cals per gram to get 145 carbs.

300 lb male wanting to weigh 200
Step 1. Set protein at 200 x 4 cals is 800 cals.
Step 2. Set cals goal weight 200 x 12 = 2400 cals
Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
Step 4. Set carbs as remainder cals. 2400 – 800 -540 = 1340 cals left.
Divide by 4 cals per gram to get 275 carbs.
Final macros 200 protein 275 carbs 60 fats 2400 cals.

How much cardio to starting out?

How much to lose each week?

Closing thoughts

Links:PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: [email protected]

Lisa:

IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com

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