I never comment on videos, BUT this is the single best video on nutrition I have ever seen. This is how to loose weight the healthy and science based way. I have seen so many dumb fats. Fat loss is a science and thank you for demonstrating that!
This was one of the most thorough and informative videos I've seen yet on RU-vid on meal planning and macro breakdowns! It's amazing that you give this info away when so many trainers and nutritionists charge $$ even for this level of detail. Thank you!
Dear Christine, if you ever read this comment I want you to know that your content is out of this world. I loved it and I seriously think its helped me so freaking much. Hope you get millions and billions of subs soon cause this is so good!! And hope your website grows too!
Thank you so much for the education. Thank you for your eloquence of sharing your knowledge in an easy to follow fashion. Your style of teaching resonates well with my soul. I've watched and subscribed to other channels yet something was missing because they taught a one size fits all model and now that I've viewed your videos I now feel empowered. Thank you very much.
Thank you very much Christine !! I have doing internship on becoming a fitness consultant. And today i was learning how to prepare a diet chart. And this is the first time i learnt it very nicely from you. I know whatever info you have disseminated to us in 25 mins might have taken long time for you to learn, understand, verify and re-verify it. Hats off to you for having such a big heart to sell such valuable hard work at free of cost. God bless you always and all my best wishes for your success and prosperity.
People always tend to search for basic meal prepping when there is way more to that. Meal prepping is not a one size fits all. This video beats all other videos I have seen, because it explains WHY every things happens with scientific explanation thank you so muh for providing this video for everyone. I have gain so much knowledge
Awesome video!! This was so much easier to understand than in my personal training course. You broke it down so easy. I can remember this and apply immediately!!
thank you for this detailed explanation of macros and how to calculate them. I am in my second year of training. I lost 30lbs last year, and then got comfortable. My exercise stayed the same, but my eating habits and consumption of wine was brought back into the picture. I just turned 40 and am ready to lose those last 15 lbs, and tone up. I continue to learn more and more everyday, and for me, seeing the science behind it really makes an impact on me. Again, thank you.
this video is very informative and thank you so much for sharing the information. I am pregnant right now and wanted to get back in shape after pregnancy. Will definitely use this as my guide to plan my meal.
Wow what an awesome lesson! I've watched 3 times and took all my notes THANK U! Btw, how much should u up your calorie intake and macros for muscles growth while minimising fat re-gain? Thank uuu!!
You truly capture your audiences attention by how explanatory & thorough you are! Very interesting to watch! I wish I had a fitness coach like you! Thank you for sharing 💕
This was so incredibly helpful. I'm having trouble figuring out my carbs though, because I'm obese and just starting out. Using this math I only end up with 18 carbs a day and that seems off to me. Everything made sense up until that point for me.
Thank you for all the informative, supporting videos. It is clear that you do care and you want to help women and I appreciate that. I'm watching one by one and learning new things with each.
This awesome. I actually was able to prepare my own training plan based on the information you provided below and identified I was underrating mostly due to carb restrictions.
My only question about this method is gauging the intensity of a workout... I workout 5-6 times a week, heavy lifting for one hour, and hypertrophy for another (in one session, total of two hours). The rest of the day I'm sedentary. So I can never accurately guess what range of activity level I fall under
This video is amazing. I don’t think I’ve ever seen such a good video like this one on RU-vid! ♥️ I’ll try it out! I still have one question though. When you calculated the macros, why is 242 g C - 35 g C = 240 g C????
Very helpful, thank you! Questions for you: Do you need to do this calculation multiple times and adjust your macros and calories as you lose weight? I imagine a person weighing 180 and 130 would not need the same amount of calories to sustain? Also would you readjust your macros when you plateau in your weight loss journey?
Wow, it's crazy how different this equation is from the one previously shown in your "how to calculate macros for fat loss" video! I'm wondering if this is just because of improvement in the research and science in this industry?
Amazing video!! Have paid 2 consulting charges to RD, but they couldn't explain me anything even close to your video. After watching your video I am able to understand my body and it's requirements better. Thank you for your immense contribution in educating the communities.
I get a slightly different result calculating BMR based on this equation than I do with the equation you gave in the last video. Is it because of the metric conversions?
I just received the macros blueprint and I was so lost until this video popped up on my thread. I'm doing pretty good but I know I'm not eating enough or perhaps the right proportions for fat loss. I'm going to give this a shot. Thanks
Very informative video. I have a question. If I'm currently sedentary, but plan to start working out 3-5x a week. Do I calculate based on being sedentary or based on working out 3-5x a week? Thanks!
SHARI If you do not calculate how many calories you burn during the workout and add it to your BMR, I think you should consider your activity level moderately active and multiply your BMR by 1.55.
when you are doing the math there are an error! minute 25:18 because 242gr of Carbs - 35gr are 207gr you say 240gr. Just for you know. I love your videos I am a nutritionist and I still learn from your videos. Thanks for sharing😉
What is the difference between a Harris Benedict equation and the Mifflin's St Jeor equation that you used in another video? I used both and had a 200 calorie difference.
HB equation was published in 1919 and revised using new data in 1984, it was the best equation until 1990, when MSJ introduced new equation showed to be about 5% more accurate.
Hello. I followed your examples by swapping in my weight and other values but found that after subtracting the protein and fats, i was with a negative carb number? Did I do something wrong? I do work the whole day in front of a computer, then coming home and playing games on my computer - which is why I chose the lowest activity option (i used an online BMR calculator). I am trying to exercise now in the evenings after work.
Love having this information available! It really helps make potential clients aware of what it takes to construct a program, and just how much expertise you bring to the table. Thank you!
Hello, great video, very thorough. However, i do have a question. In a previous video you use the Mifflin St. Jeor equation, which you stated (at that time) you felt to be most accurate. In this video you use the Harris Benedict equation. I would like to know which one is most accurate and which one would you recommend? I got different calculations with both equations and it was a pretty significant difference. So, im trying to get best results since i am new to this and would like to know your thoughts on each equation that you used to measure BMR and Macros. Thank you, you're awesome!!
this calculator does an average of the different methods (you just need to pick a starting pint and then you can adjust if need be anyways) zstrengthfit.com/tools/calculator.html
You are so amazing. I come from a science background in health and this is amazing to hear, instead of the typical youtube videos on "how I lost weight" through experience, this is soooooo informative and I feel like I can definitely put this to use. I've been spreading the word about your background and your videos. Educationally appropriate for my level. Thanks
This was so helpful. Thanks for taking the time to explain it all. My macros ended up being Protein (242g), Fat (69g), Carbs (106g). It seems like my Carb number is too low? I am struggling to find foods with lots of protein that don't have a lot of fat or carbs in them. Any suggestions?
This is great information for someone like me who knows nothing about macros! Thank you! :) One thing I noticed was with your calculations. When you were subtracting the post-workout meal from the totals, your calculation for the carbs doesn’t seem right. With 242 total for the day and misusing 35 for the post-workout you came up with 240 for the remaining meals. Wouldn’t that mean the total remaining carbs for the day are 201? Just wondering if I missed something.
Great video and after watching I realized Ive probably done just the opposite of what I wanted.... I think I put myself in starvation mode trying to shoot for 1200 calories. when I should be close to 1700. Thank you so much for the break down of the macros and how to figure it out appropriately for your fitness goals.
I just found your channel and am addicted, thank you! I do have a couple of questions though, when talking about activity factor how long of a workout sesh are you considering here? Also, I'm sure you get this a lot but how is it possible to track all you macros, especially when going out to eat?
I lost 70lbs doing keto … high fat, moderate protein and 20/ carbs a day …. But I was not trying to get shredded at the time …. Appreciate the equation at the beginning…. Very good 👍
Love the knowledge and breakdown you provided. I’m numbers person and this spoke volumes to me. Thank you for taking the time to break it down the way you did.
In this video you showed the math for a 500 caloric deficit, but is it possible and even recommended to go to an even larger deficit? What are your thoughts on how aggressive the deficits should be?Thank you and love all your videos so far!!
Would you suggest keeping fats higher if someone has anxiety/depression? Even if they are trying to lose body fat? I've read that low fat even for short periods of time can affect someone more if they have mental disorders. I find I function better eating higher fats and struggle less with anxiety, but I want to find a good range for fat loss.
Hello, you make excellent videos. I extremely appreciate how you incorporate the science and mathematics behind fat loss. However I have a question, when counting carbs do you count the total number of carbs( fiber and sugars) or just the net carbs(sugars)?
You are awesome for sharing this information. You made it so easy even I could follow along and I am horrible at equations and math. Thank you so much for sharing this information, I now feel more empowered and can lose weight more efficiently. It also has show me that I probably never lost enough weight or any at all because I was not eating nearly. enough. Everything I ever used also clocked me at 1200 calories and after calculating my BMR that is just way too low. Most likely why my body has felt like it was starving and storing all this fat.
awesome video! thank you for the help. just a quick question. in my health and fitness class in college, the prof said in order to lose body fat/weight, we should consume a low amount of carbs. can you please explain why the number is so high for this meal plan, please? thanks.
Super helpful!! Just figured out my body type, understanding macros and will be setting up a meal plan!!! Thanks so much super descriptive but easy to understand
Whoo! I am impressed with the quality of this video. You could easily be teaching an intro to nutrition class at a college level. It's basic but so fundamental to nutrition science! I was curious why you chose to multiply 1.5g protein by pounds of bodyweight, when it's recommended to multiply by kilograms of bodyweight. For you example that would be 230 pounds/2.2 = 104.54 kg and then multiple by 1.5g/kg = 156 g protein daily. Just curious about that but everything else was so great!
I have rewatched this video so many times I can't keep track! I have been trying to get into shape without just caring about the number on the scale. Weight loss or weight gain, I just want to look and feel better and this video is what is helping me do it. I downloaded a fitness app recently (Lifesum if you're interested) and I found it was great for tracking my food and exercise, but on the classic diet plan my daily protein was at about 90 grams (20% of my diet). It wasn't until I changed to the "high protein" diet that I felt like it is a sufficient amount of protein and I am now more on track for my goals! We will see how this goes!
As you lose weight are you supposed to adjust your macros since your body weight is changing? Are you supposed to do the calculation based off your goal weight or current weight?
omg thank you for going into the formula detail. I've used calculators and they've not helped much. I'm under eating for 4 days of exercise a week. time for food!
I wonder if Christine still recommends eating 5-6 times per day. I am so torn about this. I can do "intermittent fasting/eating" fairly easily (14-16 hour fast with 2-2.5 meals per day). I can do this on high carb/low fat, on keto, and any other type of eating. I like the idea of "dripping in" the protein throughout the day. But what I don't like is the constant elevation of insulin and I wonder if this does not impede fat loss. I think I will find a middle ground of 3 meals per day, with about 50 grams of protein per meal, which definitely is a lot to digest in one sitting. But I trust my body because I know I build muscles fairly easily (mesomorph), so I am not too concerned about spacing out my protein over 5-6 meals. I also like to eat until I am full and I cannot do that with frequent small meals. BUT, frequent small meals are a good practice to learn how not to overeat. I just can't do it in the long run.
So if I'm looking to be in caloric surplus to gain weight I should just add 500 if my goal is a lb per week? I would love to see a video like this for weight gain.
im so glad I have found you, I will definitely check out all of your relevant videos and be in contact. I have only just joined the gym and really want to know how to lose weight safely and quickly
thank you for this very informative video, this helps me understand what it means when people talk about their "macros." I love your channel, thank you for sharing your knowledge
LOVE THIS VIDEO! Thank you for all the detail and the step by step explanations 👍 question: in calculating my macros i end up with P:120g, F:35g, C:187g. should my C's be that much higher than my P?
I have seen both videos and there is a Mifflin St. Jeor and a Harris Benedict ..........How do I no which equation to use?? Please HELP...thank you!!!!!!!!!!!!!!
I have a only a question.. in this video you use the “actual weight” to calculate the macros and in another video you use the “goal weight” to calculate the macros.. what should I do?
Amazing video, super helpful, very professional, i have a question though, calculating my BMR turned to be 2050, after decreasing 500 cals a day, i got to 1550 cals/day, after calculation for for proteins and fat, i got minus 82 left for carbs, p was 244x4=1020 + f 68x9=612, and 1550-1632 turns -82.. what did i do wrong? and how to do i convert all 3 to precentages. Thanks so much for this content :)
Your videos are amazing and super informative! But why does this calculator give you a different BMR than the Mifflin St. Jeor Equation from your other Macro video? I used your stats from that video (140lbs, 5'8, age 34) for this Harrison Benedict calculator and got 1423.8kcal. When I used those same stats for the Mifflin equation I got 1383.529 kcal. Which one should we go by? Thank you!
I feel so bloated when I eat too much protein. I love my veggies and I don't eat 'carbs' as in starchy carbs or potatoes. Do these macros mean 'all carbs' as in fruit/veggies and starches or can my carbs be 'mostly from veggies and fruits? I will throw in oatmeal once in a while but rarely. So trying to find a happy place between KETO which didn't work for my needs and 'low carb' which in my case means plenty of veggies but no gluten. Thanks for the clarifications.
I got confused on which BMR calculations to use such as this one or the one you used different BMR calculations from the Macros video. Which one is best to use when at rest and per day?
To get the carb grams I tried following the calculation and 1350- 621 =759 which divided by 4 is 189.75 I trust that should be the final grams of carb not 242.24 grams but correct me if I missed something. I want to make sure I got the calculation right to follow the steps and find my own. Thanks!
