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Listen "51. How to Count and Track Your Macros and Calorie Intake"
Episode Synopsis
In this episode, Sam gets into the nitty gritty: What are macros? Why do people track them? And how do you even do it? Doesn't it take forever??? (Yes, kinda. Lol.) But the good news is...we're making it easy.
Listen to this episode if you've ever been curious about counting your macros but have no idea where to start.
Key moments:
00:00:33 Sam is giving Snow White
00:01:51 Sam’s favorite water bottle and lip balm lol
00:04:18 CAPS LOCK turns one!!! + a very special guest
00:05:44 Boyfriend and I went on Becoming You with Suzy Welch! Episode coming soon on her pod
00:06:56 New TV shows Sam and William highly recommend
00:09:30 Trigger warning about food tracking/ED obv - love u
00:10:36 Works for weight loss, weight gain, muscle gain, body recomposition, physical health, etc.
00:12:29 What is bulking?
00:12:46 Health benefits of building skeletal muscle mass
00:16:47 Today’s topic (explanation and preview)
00:21:38 “I’ve tried everything, but I’m not seeing results” (sound familiar???)
00:22:03 Start the episode here if you don’t want any of the chatty fluff lol
00:23:50 Do this BEFORE calculating your calories and macros
00:25:26 Different things you can achieve by setting intentional calorie and macro intake
00:26:31 Calculating your TDEE (total daily energy expenditure)
00:28:54 How to determine your BMR/RMR (basal or resting metabolic rate) - AKA how many calories your body requires just to stay alive
00:30:08 The Mifflin-St. Jeor equation for men and women
00:35:25 Adjusting based on your daily activity level (be realistic!!!)
00:41:46 Adjusting your target calorie goal based on your physical goal
00:47:32 How to calculate your macros after determining your calories
00:47:48 What actually are macros?
00:49:08 How much protein you should consume per day
00:53:29 How many carbs you should consume per day
00:54:38 How much fat you should consume per day
00:55:49 How counting your calories and macros can affect your metabolism
01:00:42 How to track your calorie and macro INTAKE throughout the day
Get Sam's water tumbler.
Get Sam's lip balm.
Get Sam's food scale.
Join WHOOP.
Follow along:
Instagram: www.instagram.com/lifeincapslock
TikTok: www.tiktok.com/@lifeincapslock
YouTube: www.youtube.com/@lifeincapslock
Threads: www.threads.net/@lifeincapslock
Resources for this episode can be found here.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Listen to this episode if you've ever been curious about counting your macros but have no idea where to start.
Key moments:
00:00:33 Sam is giving Snow White
00:01:51 Sam’s favorite water bottle and lip balm lol
00:04:18 CAPS LOCK turns one!!! + a very special guest
00:05:44 Boyfriend and I went on Becoming You with Suzy Welch! Episode coming soon on her pod
00:06:56 New TV shows Sam and William highly recommend
00:09:30 Trigger warning about food tracking/ED obv - love u
00:10:36 Works for weight loss, weight gain, muscle gain, body recomposition, physical health, etc.
00:12:29 What is bulking?
00:12:46 Health benefits of building skeletal muscle mass
00:16:47 Today’s topic (explanation and preview)
00:21:38 “I’ve tried everything, but I’m not seeing results” (sound familiar???)
00:22:03 Start the episode here if you don’t want any of the chatty fluff lol
00:23:50 Do this BEFORE calculating your calories and macros
00:25:26 Different things you can achieve by setting intentional calorie and macro intake
00:26:31 Calculating your TDEE (total daily energy expenditure)
00:28:54 How to determine your BMR/RMR (basal or resting metabolic rate) - AKA how many calories your body requires just to stay alive
00:30:08 The Mifflin-St. Jeor equation for men and women
00:35:25 Adjusting based on your daily activity level (be realistic!!!)
00:41:46 Adjusting your target calorie goal based on your physical goal
00:47:32 How to calculate your macros after determining your calories
00:47:48 What actually are macros?
00:49:08 How much protein you should consume per day
00:53:29 How many carbs you should consume per day
00:54:38 How much fat you should consume per day
00:55:49 How counting your calories and macros can affect your metabolism
01:00:42 How to track your calorie and macro INTAKE throughout the day
Get Sam's water tumbler.
Get Sam's lip balm.
Get Sam's food scale.
Join WHOOP.
Follow along:
Instagram: www.instagram.com/lifeincapslock
TikTok: www.tiktok.com/@lifeincapslock
YouTube: www.youtube.com/@lifeincapslock
Threads: www.threads.net/@lifeincapslock
Resources for this episode can be found here.
Learn more about your ad choices. Visit megaphone.fm/adchoices
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