Hey friends! A couple things… First, this is a general video mainly about what a macro is, showing you how to use the scale and then calculate a general starting point! If you’re truly looking to get as accurate and precise as possible I highly recommend hiring a nutrition coach to guide you for at least 3 months minimum. I personally work with M2Performance Nutrition. Second: Something we didn’t make super clear is that protein when logged if logging as cooked should have a (cooked) next to it since the chicken I showed you was already in it’s cooked state! When I was searching I just grabbed the first chicken to show you how to change serving sizes etc. and that should have had a “cooked” next to it!! We will show this in our next nutrition video! Otherwise you can weigh protein Raw then cook it and log the raw weight or you can multiply the cooked amount by .75 if you don’t like working with raw meat. I personally always weigh cooked then log with a “cooked”behind it. If you are having trouble hitting your protein goals and only weighing cooked you are actually eating slightly more protein than you think you are so with this small change you might be hitting your protein goals and not even realizing it! Hope that clarifies things a bit more!! Thanks for watching as always and thanks for all the comments!! ❤️
Thanks for this amazing video. Tiny question?! I'm 5'2"142 lbs Mesomorph and do not know which category I should select 🤔 I'm very active (CF+Wendler strength) Any suggestions?! For which range I should start with as my multiplier to my weight? Thanks if you get a chance!
She is the first person that I’ve seen who went in great depth. Showed the actual math of it finding your body types and everything. I’m so glad that I’ve stumbled on this video super helpful 10/10 👍
1000000%!!! Thank you for this video!!! Explained sooo well! N the fitness pal app tip?? Mind blowing!! I’d like to just move in w/her for about a month!! Teach me!! Thank you! Thank you!! 🤍
I have been trying to figure this out alone for years. One time I paid someone to set my macros but they never helped me modify them as time went... And never taught me how to just calculate in my own. This is the MOST COMPLETE AND HELOFUL VIDEO I HAVE EVER SEEN ON THIS TOPIC! THANK YOU!
Let me tell you... You broke that down so beautifully, especially because you wrote out the equations. I can honestly say that I have been trying to figure out my macros from watching1000 other videos for a year now and finally gave up until I found this video. I'd like to say THANK YOU from all of us "visual learners", you made my day!!! 🙏💃 🤗
This content is clear and concise. I came with zero knowledge about macros, and I’m leaving feeling like I have a place to start from now. A1 content folks! 🙌🏼🙌🏼
I've been confused with how to count macros for YEARS and you helped us all with 10 minutes of explanation! Life-changing advice! Keep up the great work, sis💪🏾💯
YES!!! I finally found the one answer no one has been able to confirm, and that is calculate your macros on your GOAL WEIGHT, and not your CURRENT weight. I’ve been saying this over and over. Why would we calculate out macros based on our current weight if we wanted to lose 40 or 50 pounds. That means you’re calculating macros on the fat that’s on your body??? That just doesn’t make sense. Macros, and calories calculated on your GOAL weight is the GOLDEN TICKET TO WEIGHT LOSS!!!
This is probably the most in depth and easy to understand breakdown of this complex subject I have ever seen. Thank you so much for taking the time to put this together for us!
I’ve been told 2 different things. Is the starting weight your current weight or your goal weight. Kristi said goal weight but then when starting the calculating process she said the person weighs 140. Help! I do love how she’s explaining this!! It’s easier than anything else I’ve heard. Thanks Kristi!!
You should base your macro calculations on your current weight. So if you currently weigh 150 pounds and your goal is to lose 10 pounds to reach 140 pounds, you should still calculate your macros using your current weight of 150 pounds. This approach ensures you're fueling your body correctly for where you are now, which will help you lose weight in a controlled and sustainable way. As you progress and your weight decreases, you can periodically adjust your macros to reflect your new current weight. Starting with 150 pounds will give you a more accurate baseline for creating a calorie deficit, which is necessary for weight loss and vise versa for weight gain.
i cant believe i found someone who ACTUALLY explained how to do it yourself and not say you can find a nutritionist to do it for you ! this is incredibly helpful im so happy i found thissss… but i have a question, does the math change if im trying to gain weight? you gave an example for losing weight and i just wanna make sure 😊thank you!
THANK YOU for this video! Finally someone who took the time (with a smile) to break it down and explain where the numbers come from! Now, to learn how to find foods to fit these macros and fine tune! I appreciate your direction! :)
You are the teachers teacher, I had no clue about macros and cheated my way through math. I’m crystal clear now. Thank you for breaking down the breakdown.
It's really not hard. This video is even a little too "advanced" for what it is. Also regarding US nutrition labels: Take net carbs for calculation. That's "total carbs" minus the "dietary fiber". Dietary fiber can't be digested and therefore isn't part of the real nutrition stats. Still try to take in a good portion of dietary fiber, as it's good for digestion. Don't avoid it just because it's not usable calorie-wise.
I am brand new to CrossFit- within the last four months. I have been an athlete all of my life- currently in my mid-50's and having the time of my life! Even though I am in a different stage of my life, I am clearly not eating enough....Thank you Kristi for always providing such informative and easy to understand videos.
hands down the best and easiest explanation. i’m new to the fitness world and it can be frustrating to not know what i’m doing. thank you so much for explaining it this easy!
This is without a doubt the best explanation of macros. I am 58, just starting and was completely confused about where/ how I should start. Well, Now I know how many macros and how many calories I get.
Thank you so much for explaining this. Been working with a nutritionist and constantly have asked how my numbers were figured out and was never explained. Thank you so much!
This is so clear and concise. I like seeing the screenshots and writing the calculations down. Makes macros counting doable, but still feels time consuming. I think idea is get going and becomes easier!
@@user-uj5wn1fh3l age is important. However, this is just a general starting point for people. If you want to dive into all the details and want to get super precise and accurate the best thing to do is hire a nutrition coach. I personally work with a coach to dial in exactly what I do and we are constantly adjusting and changing based on training, sleep, how I feel etc.
Thank you ever so much For this! This was the first time I fully understood how to calculate all of this. I have tried for a few years now to get a handle on this between people trainers nutritionist and Google and have yet to fully understand it in its simpleness and you finally made that happen and I am grateful!
So I decided to make a lifestyle change and I started it with watching this video. I’m down 30+ lb and my body fat is 8% and I’ve only done calisthenics no weights 💪🏾
Please continue making these videos I am shocked how inspired I am by you because high stress in my life has always stopped me to be my best version but now I am so excited to go through this journey you have no idea the impact that you have on this platform and I truly appreciate you ❤
Weighing my food and tracking my macros has been a life changer for me! I love it how you break it down and how to calculate it manually. Some macro calculators are questionable ha ha! Love this video and LOVE the IBEX Training intro! Whaaaa!???😱💪🏽 Can’t wait to see the whole full video!
@@Kristi-Eramo-OConnell absolutely! I was wondering for future topics if you can touch on accessory work, what it is, how often you should do it, and when to do it? Or if you have a done a video that you can link, I can check it out too! Appreciate you guys! 🙏🏽✨
Omg if anybody can break it down any easier and just plain out straight to the point it’s you thank you so much! I’ve been trying to figure this out for weeks and I finally just sat down with my pen and paper and now I know my macros because of you!!! 💙💙💙 I can’t thank you enough!
This was super helpful. Thank you so much for this. NO one has never broken it down like this and I am ready to change my life for a healthier lifestyle. Thank you again.
this is the best video on macros and it's not even close. two days ago I knew nothing about macros and now I'm ready to get back to the shape I was in as a collegiate sprinter. thanks for your help
I’ve worked out for well over a decade, but never took the time to learn diet basics such as counting macros. I always assumed it was too complicated to be worth learning, and a lot of effort to maintain, but this video proved just how easy it can be. Thanks for the effort you put into this video!
This is the most simplistic and fun to watch video I’ve ever watched on calculating macros. Bravo, wonderful job. You’re very well spoken. Super happy with this video and super happy to subscribe.
This was the most incredible video I have seen on RU-vid talking about macro nutrients! Thank you so much, Kristy for making it so easy to understand. I have been working as a personal trainer for 16 years, and I am constantly coming to RU-vid to learn from others about the most effective approach to the nutrition aspect of fitness. I will be sharing your channel, with all of my clients. Hats off to you! I hope you continue to find amazing success here!
Hands down the best, most concise, and easily understood video on macros I have ever seen. And I’ve been searching a lot over the years. Thank you for this video! I really enjoy your channel.
Been looking for a right person to explain to me this macro nutrients, very thankful found you..appreciate very much for your effort to consolidate these important facts for those people wants to be fit. If i can do triple thumbs up i will certainly do🥰🥰, absolutely sharing these to my friends and family..thanks again
Not only did she go in depth but she didn’t go too in depth. Easy enough for the viewer to understand that lines up with what other channels say. I really liked this video. Subscribed
This is exactly what I was looking for! So many videos have limited overviews about counting macros. Thank you for being highly specific, it really helps!
Thank you, thank you. Your content/breakdown/explanation on macros was very clear and made a lot of sense. Thank you for taking the time out to create this video.
This was the best explanation of how to learn about and calculate macros. I screen shot a few things in video as well & can go back if needed. 👏🏻❤️ This is great. Thanks
I’ve watched so many videos and each of them have confused me. you helped me understand this so much better and feel confident in my math for my calorie deficit! I can’t wait to start this
Saw a couple of videos on macros, this one is by far the better. Great, simple and fast. 10 min and you know everything. Thanks Kristi and Merry Xmas to you and Patrick :)
You are such a good teacher. Because of you, I’ve learned how to rope climb, toes to bar, and many other things. Now I know how to do macros which is something I was just talking to my husband about!! Thank you so much!
Kristi, I am ecstatic to have found your video- I knew this wasn’t overly complicated and you did an amazing job explaining it very well! I have hope again in tackling this part of my health and wellness - again thank you, you’re awesome!!! :D
Just want to take some time and appreciate your context, most videos don’t give this information to make money knowing this inf. Thank you for properly educating, you are a true influencer… totally following you on all social media 🙏🏼🌹
Thank you so much! This was the most in depth yet simple way to understand macro calculating. I appreciate you taking the time to put out all of this awesome content!! Thank you thank you!!!!!❤
This was great. I have tried macro counting before. I'm thinking I didn't give it a real try. Will do this for 2 weeks and see how I feel. I think it would be great to understand how to adjust or when we need to adjust our macros to achieve our desired results. For me, I am an endomorph looking to lose weight. Thanks!
Math has never been my strong suit so when asked if I knew how to count Macros I would shy away. Now I have the proper tools to not only count Macros, but to share the information with my husband. Thank you so much for the easy breakdown and for explaining everything in depth, I cannot thank you enough!
Thank you soooo much! I’ve went on a nationally known program and could never figure this out. I also recently found another RU-vidr who made great sense about doing macros but never completely explained it. You made it perfectly clear! I am now losing weight!🎉
This video was awesome and SO helpful!! I was having some trouble with weighing food accordingly to fit my macros, and you made things so easy and feel so much less overwhelming for someone who is essentially a beginner. Thank you for the concise breakdown of calculating macros!!
this was amazing. ive had trouble wrapping my head around macros and this made it very easy to understand. im going to put this into action right away and see how it turns out! this definitly earned a sub from me :)
Thank you for this video. I've always had a hard time calculating my macro's and for others. I am doing a study to become a nutritionist and now I can calculate the macro's for my test subjects perfectly!
After days of reaearching tons of videos and blogs on macro counting...all for it to not make sense, this video FINALLY made it all click for me. This is by far the best video explaining macros. Thank you so much for this helpful video!
This was amazing. You broke it down really good for me. I tried Keto, lost 15 pounds but then plateaued after from week 4-6, then felt icky so decided to listen to my body again IN MODERATION. So I cut fats down and increased super healthy carbs like berries and fruit and the occasional sweet potatoes. I KEEP CRAVING more carbs though and LOVED my cheat day where I had a burger and fries. I ate less than usual because that was the first real jolt of carbs (bread) with French fries I had other than homemade sweet potatoes. I felt AMAZING after and killed my night workout. I've been craving carbs so much more than I thought I should and NOW I know exactly how to moderate them. They won't all come from French fries and bread as I am still going to get the majority from more wholesome and healthy options, BUT now I know I can sometimes just get my burger and fries lol. Based on this, I have been consuming way less than is ideal for my body type and activity level. I appreciate this so much. I'm trying to figure out my body type and decided to think about my PRE pregnancy body, which was naturally athletic, more so than my "After-three-babies" body.
Thankyou Kristi, just worked out I've been eating to low to grow calories. I originally 6 months ago calculated around 2700 for hypertrophy, I resistance train for about 60-90 mins a day, walk 5Ks and HIIT Abs for 6 mins for 6 days a week. Had a feeling I wasn't growing as much as I was expecting......followed your calculations and bam should have been 4200 approx (I split the diff between 18 & 22, 200lb male). Thanks heaps again I owe you dinner..... if you ever visit Australia that is.
Great job buddy , well done , her video deserves more views , it simply the best , so many other videos just ramble on with out showing the process like kristi did , she rocks , this is the only video I’d recommend to anyone that is stuck or needs help , she nailed this topic hands down perfect as far as I’m concerned , she doesn’t realise I don’t think the positive impact she has had on so many who found her video and new ones to come and see them . Keep at it mate you will do great. 👍
So helpful Kristi! I weight 140 and want to lose weight and build muscle. I did your calculations based on a lose weight goal only and got 1960-2240 calories (I currently struggle to eat because I had gastric sleeve so I know I can’t meet that number. Try as I might). I do try and meet my protein which I thought should be around 90-120 grams of protein. By your calculations I’d have to have 171 grams so I better get to chugging chicken and shakes! 😂
Don’t worry ab calories but protein will be your goal. I would start with a min of 0.7g if your bw. Once you hit that work up to 0.8 and eventually ideal 1.0g per bw. Start slow.
Hey! Thank you for explaining this topic. I'm in the midst of going over my diet with the myfitnesspal and your video explaining how to use it brought me here to learn about macros. Again, thank you!
Great video! I have been hooked on your videos for the last 3 months, such good content. It would be cool to see some MICROnutrient break down for the people who have macros down pretty well
Such an interesting topic !! Really thank you for alllll the informations, so clear and instructive 😊 i really enjoy and hope we can understand more about this on next videos!
This is the first ever macro counting video I’m watching and you’ve made it SO CLEAR! Thank you! Was wondering, if I’m cooking for example chicken breast in a lemon and herb marinate, do I also need to count the ingredients for the marinate (lemon juice, herbs, olive oil)?
Well lemon juice and herb have close to no calories but olive oil on the other hand is roughly 120cal per tbsp so you probably need to take that into account in your fat macros category - hope this helped !
thank you! to find your total calories per day, do you use your "goal" weight or your current weight? you said goal weight but then when you did the example with the 140lb person trying to lose weight you didn't use a goal weight just what the person already weighted (140lbs). hope that's clear.
So easy to understand and follow. Well, I got my pencil and paper out and calculated my totals. Even though it's Christmas holidays I can't wait to get started. Thank you!
I am so thankful to find that video 🙏 Your simplicity and professional 👌explanation made it easier for me to understand how macros work, thank you so much and keep pushing 👍
Hey Kristi, When you are calculating/inputting your macros into My Fitness Pal, are you only focusing on the dominant macro (such as protein, fat or carbs) or counting each macronutrient from that food item? For example, for 100g of cooked chicken it has 0g Carbs, 3.6g Fat and 31g Protein. Would I factor in the 3.6g of fat into my overall fat goal for the day? I hope this makes sense.
Thanks for this! I went thru this 8 years ago with a trainer and lost 50lbs that year. Since covid and other things I'm back up and looking to do it again. Pulled out my old work sheets but couldn't remember how to use them. This video really cleared it up.
OH MY GOSH!!! This is the first time in my life I've ever been able to figure this out! Thank you for being so clear about the breakdown! Now I'm off to figure out what the heck to eat to make this happen.
You are literally such a life saver. I've spent so much of my time trying to find an easy way to calculate my macros and then I came across this video. This is so well explained!!
Your nutrition videos are super informative and super helpful. I ended up binge watching a good amount and took a ton of notes. You are a great teacher! The information is very clear and detailed. I appreciate you sharing your knowledge. Thank you for the help!
