I have never been a fan of keeping track of your macros... Simply because people can get way too hectic when doing this resulting in them completely ignoring what their bodies are telling them. Another reason was that most of the online calculators did not include food only we here in SA eat, like Jungle Oats or Biltong :) Last night I tried out MyFitnessPal and I was quite happy with what I got. It is spot on accurate with the food I calculate for my clients (so they dont have to keep track). I have tried it previously but didnt like the way the program decided what your calorie needs are and how your macros should be divided.... Luckily there is an option where you can manually change your calories and macro split :) You can use the calorie amount I gave you in other words and then divide it the way I advise you to do. The only thing it doesnt do is split your daily carbohydrates into the 2 group I split it into, Starchy carbs and Fruit/Veg carbs. You need to just keep in mind that carbs falls into one category, first calculate the starchy carbs and then the rest can be allocated to your fruit/veg & dairy (the milk you have with your coffee and tea) It also does not do it in grams but uses percentage so you need to put your fat intake on 20% and then play with the protein until you get to the amount you want. Also remember that the macros on you weekly menu plan might not be the exact amount I calculated for you on your analysis (which you can also see above your weekly menu plan) This is because most people eat way UNDER their required macros so giving you that amount from the word go would be bad. Reverse dieting is what you need to do and slowly add in food as your body responds until you are at your actual macro need (but I will help you do that) And lastly... Dont deduct calories burned with training because I do not add it onto your totals. IF ANY OF THIS DOES NOT MAKE SENSE TO YOU, PLEASE CONTACT ME IF YOU WANT TO USE THE CALCULATOR BUT ARE HAVING TROUBLE. myfitnesspal/account/create
Posted on: Mon, 07 Jul 2014 10:15:06 +0000
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