223. The Art and Science of Macro Calculation for Fat Loss and Muscle Maintenance
Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding.
Episode Overview
In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual.
Key Points Discussed
Understanding Macros:
Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats.
Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain.
Challenges in Calculating Macros:
Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process.
Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach.
Dr. Ali's Approach to Macros:
Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros.
Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR).
Calculating Basal Metabolic Rate (BMR):
Definition: BMR is the number of calories your body needs at rest.
Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR.
Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE).
Macro Breakdown for Beginners:
Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat.
Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet.
Advanced Considerations:
Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly.
Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions.
Conclusion
This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program.
Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness.
Listen to Episode 223 Here
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Chapters
00:00:02 - 00:00:24: Introduction and Episode Recap
00:00:24 - 00:01:16: Challenges in Calculating Macros
00:01:17 - 00:01:48: Upcoming Nutrition Program
00:01:48 - 00:02:19: Importance of Mentorship in Nutrition
00:02:19 - 00:03:11: Personal Experience with Macro Coaches
00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches
00:03:34 - 00:04:07: Online Coaching Experience
00:04:07 - 00:05:03: Misalignment in Macro Recommendations
00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments
00:05:47 - 00:06:08: Balanced Eating Approach
00:06:09 - 00:06:40: Advanced Topics in Macro Calculation
00:06:40 - 00:07:02: Setting Goals for Macro Calculation
00:07:03 - 00:07:45: Understanding Muscle Gain and Fat Loss
00:07:45 - 00:08:06: Realistic Expectations for Muscle Gain
00:08:07 - 00:08:39: Starting with Basal Metabolic Rate (BMR)
00:08:39 - 00:09:11: Components of Total Daily Energy Expenditure (TDEE)
00:09:11 - 00:09:42: Exercise and Its Impact on TDEE
00:09:42 - 00:10:14: Digestion and Its Role in TDEE
00:10:14 - 00:10:57: Importance of Strength Training for Fat Loss
00:10:57 - 00:11:28: Calculating Basal Metabolic Rate (BMR)
00:11:28 - 00:12:00: Using the Mifflin-St Jeor Formula
00:12:00 - 00:12:21: Activity Factors in TDEE Calculation
00:12:21 - 00:13:06: Personal Experience with Online Trainer
00:13:06 - 00:13:49: Starting Energy Intake at BMR
00:13:49 - 00:14:21: Adjusting for Low BMR
00:14:21 - 00:14:53: Gaining Muscle to Optimize BMR
00:14:53 - 00:15:25: Leptin Resistance and Its Impact on BMR
00:15:25 - 00:16:06: Normal Leptin Function vs. Leptin Resistance
00:16:06 - 00:16:37: Challenges with Leptin Resistance
00:16:37 - 00:17:08: Calories In vs. Calories Out Debate
00:17:08 - 00:17:41: Obese Starving Concept
00:17:41 - 00:18:14: Finding the Deficit in Macro Calculation
00:18:14 - 00:19:08: Starting Macro Ratios for Fat Loss
00:19:08 - 00:20:02: Calculating Protein and Carbohydrates
00:20:02 - 00:20:30: Calculating Fat Intake
00:20:30 - 00:21:01: Rechecking Calculations
00:21:01 - 00:21:41: Adjusting Based on Response
00:21:41 - 00:22:12: Factors Influencing Macro Adjustments
00:22:12 - 00:23:05: Comparison with Mindful Macros
00:23:05 - 00:23:37: Conclusion and Upcoming Program
Resources
The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
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*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
