My macro counter manual#
My macro counter free#

For those cutting, the macro calculator sets energy intake at a level where bodyweight losses would be 0.75% per week, were the metabolism not to adaptīut it will, and many people will find their resulting weight loss to be around 0.5%, which from experience, seems to be the sweet spot for busy individuals with real lives who can’t afford the brain fog that comes with higher caloric deficits.Īdditionally, the total nerds among you (love you guys!) who have been getting your macro calculators out to check my math, may have noticed that…Ĥ. So as I was saying, I’ve factored the energy need adaptions into the calculations in the following couple of ways…ģ. Your email won’t be shared, sold, or abused – ever. It’ll be in your inbox by the time you’ve finished reading these notes.

My macro counter free#

May I send you my email course and free nutrition ebook to help you get the most out of this macro calculator? So I have built a free, 7-lesson email course that has helped 100,000 people so far avoid them. People consistently make the same simple mistakes when acting on these calculations. Knowing how impatient people are to see results, I’ve factored the error and metabolic adaptation into the macro calculations. These things happen for some people more than others and this is not something a calculator can predict for.įor these two reasons, I don’t recommend using a calculator when transitioning between bulking and cutting. Your metabolism will gradually adapt to fight a caloric deficit, and energy needs increase when we gain weight. Why later? Because energy needs change over time as we diet and bulk. (Additionally, your meal prep may be inaccurate also.) You might be on either side of this average, so consider them a start point from which to adjust. Your step count will typically be over 12,500 steps per day.Why sooner? Because the calculations are based on equations derived from group averages.

My macro counter manual#

You participate in sports/very heavy manual labour 6-7 days per week and average around 2 hours of vigorous activity per day. Very Active You are a very active person with a very active physical job or you’re an athlete. Your step count will typically be around 7,500 - 10,000 steps per day. Moderately Active You may have a more active job and participate in sports 3-5 days per week and average around 50 mins of vigorous activity per day. Over 5,000 and under 7,500 steps per day puts you in the ‘lightly active’ category. You would do less than 30 minutes of moderate exercise like walking and less than 15-20 minutes of vigorous exercise like running each day. Lightly active You typically do 1-3 days of light activity or sports each week. Under 5,000 steps per day puts you in the category of ‘sedentary’. You may have a sedentary desk job where you are sitting for large amounts of time each day. If you’re still struggling with choosing the right activity level for you, here are some modern examples we use with our Body Smart clients:

Very intense exercise: 2+ hours of elevated heart rate activity.Īt Body Smart, we always advise that you underestimate your activity level at first and then adjust accordingly each week as you monitor your progress towards your chosen goals.

Intense exercise: 45-120 minutes of elevated heart rate activity.

Exercise: 15-30 minutes of elevated heart rate activity.

When assessing the intensity of exercise, the Harris Benedict formula offers the following explanations:

Very active - very intense exercise/sports 6-7 days a week.

Moderately active - moderate exercise/sports 3-5 days/week.

Lightly active - light exercise/sports 1-3 days/week.

We have used the Harris Benedict formula which categorises activity levels as follows: Setting the right average activity level is important for your daily calorie targets to ensure you are properly fuelled for the level of exercise you perform.īut how do you decide your activity level?