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 In today’s episode, we talk with Lisa Feran, a certified Nutrition and Fitness Coach. Join us as we dive into her inspiring journey through a cancer diagnosis and explore her passion for the health and wellness industry. We’ll also break down the basics of counting macros—how they impact our health and tips for your success.
Sponsored by https://customfitnessspecialists.com/
Here is information to help your tracking:
BMR Calculator  Cronometer  
Calculating Macros: 
Activity Factors

• Little to no exercise, desk Job= bmr x 1.2
• Light exercise, trains 1-3 days weekly = bmr x 1.375
• moderate activity, trains 3-5 days weekly = bmr x 1.55
• Very active, trains 6-7 days weekly = bmr x 1.725
• extremely active, 2x days OR physically intense job= bmr x 1.9

TDEE (Total Daily Energy Expenditure)= BMR x Activity Factor

Maintenance Calories: Aprox TDEE
Fat Loss Phase Calories: TDEE x 10-15% Calorie Deficit.
Calculate your Protein: Lean Weight x 1-1.5= Grams of Protein OR Goal weight in Grams
Calculate your Fat: 25-30% of your goal Calories, Fat cals/9= Grams of Fat
Calculate your Carbs: Calories From Protein + Calories from Fat= FAT/Protein Cals

Goal Cals- Fat/Pro cals= Calories from Carbohydrates

Calories from Carbohydrates/4= Goal Gram of Carbohydrates.

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