Calories, whether you like to believe it or not, is the measurement of energy our body uses. The amount we move, run, lift, eat...

Had a debate this morning at the gym, and I almost lost my mind....

Don't get lost in how shiny the car is, think about the car payments...

Don't get lost in the huge house, think about the mortgage payments for the next 40 years....

Don't get lost in the yumminess, think about how lack-luster the macros are that are going to leave you malnourished...

This is on a scale of 100g, NOT A NORMAL SERVING SIZE!

1.

2.

3.

4.

5. Tofu

You CANNOT properly track macros, if not measuring foods with a scale.

A prospect I helped for free was talking about how she KNOWS that muscle weighs more than fat, and it triggered me that I need to debunk this myth asap!

I hate the spread of misinformation in the weight loss industry.

Protein to calorie ratio is literally the ONLY thing you need to look at when looking at nutrition labels and dictating whether a food source is one that you should invest into or not.

Protein sources should at minimal be upwards of 40% of total calories coming from protein.

Take protein grams, multiply by 4, then divide that number by calories..

Notes:

1,400

40% Protein :560 Calories / 4 = 140g P

30% Carbs: 420 Calories / 4 = 105g C

30% Fat:420 Calories / 9 = 1 = 47g F

1gP = 4 Calories

1gC = 4 Calories

1gF = 9 Calories

9 = 4 = 36/190 = 19%

23 x 4 = 92 calories 92/210 = 44%