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Click the link above to get your FREE calories and macros! This will pop open in a separate window for your convenience. Simply enter your starting stats, body composition goal, e-mail, and your calories and macros will appear instantly!
My calculator is great starting point to have a rough idea of what your calories, protein, fat, and carb targets should be. Feel free to run it for a few different goals and activity levels to get a sense of how things change.
Activity Level Descriptions:
Sedentary
Daily Movement: Little to no exercise per week; Less than 3k-5k steps per day
Desk job with long hours, little time for walks/workouts during the day
Lightly Active
Light exercise 1-3 days per week of shorter duration (less than 30 minutes), 5k-7k steps
Job isn't physically demanding, but keeps you moving (or you can make time to move when you want to)
Moderately Active
Consistent workouts 3-5 days per week of moderate intensity (30-60 minutes). This can be resistance, cardio, recreational/league sports, or a mix of the 3
7k-10k steps per day either with intentional walks, or with a job that keeps you on your feet all day
Very Active
Intense workouts 6-7 days per week averaging 1 hour plus OR an extremely physically active job (manual labor with long hours lifting very heavy things - think lumberjack, construction worker, lineman, landscaper, etc.)
10k+ steps
Extra Active
Intense workouts 6-7 days per week averaging 2 hours plus - think competitive athletes with multiple training sessions per day
An extremely physically active job PLUS regular workouts of at least 3-5 days per week
15k+ steps
Whether your goal is to lose fat, maintain weight while increasing strength, or building muscle size, accurate macro tracking can get you there quickly, accurately, and most importantly: healthfully. It takes out the guesswork - you'll know if you consumed the appropriate amount of calories and protein for your goals, and you'll know if you went over or fell short at a certain meal, allowing you to adjust on the fly.
It makes meal planning and prep easier because you will quickly learn the portions and meals that work best for your hunger levels, taste preferences, and macro goals. By learning the portions and foods that work best for you, you can build an amazing rotation of quick and easy meals. Whether you are cooking for yourself or your entire family, working with me to learn how to pull this off can be invaluable! In coaching, you will learn how to:
Accurately count calories and track macros so you can decide what level of tracking is for you
Learn the portions of your favorite foods that work within your targets
Make sure you are consuming optimal levels of proteins, carbs, fats, and fiber
Ensure you are consuming enough micro-nutrients: vitamins & minerals are essential for overall health
Make replacements and swaps so you can still eat your favorite meals without sacrificing progress
Learn how to track large recipes so you never have to cook for yourself while your family eats something else
Learn how to navigate meals out at restaurants or other people's houses and how to estimate when plans change
Get better at "eyeballing" portion sizes and learning which foods keep you the most full and satisfied so you can pull back from tracking and rely on intuitive eating
Develop and maintain a healthier relationship with food
Get your FREE calories and macros today, but if you need a little more support, sign up for a month of coaching and yourself get off to an amazing start! Check out the Booking Page for more info.
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