Figure Your Macros & Eat Your Fav Foods - The Kim & Kalee Show #107

Wondering what in the world is a macro? Macros are short for macronutrients. In other words, they’re your carbs, proteins, and fats. You need all three to feel your best and look your best.

When you track macros, you also need to track calories. But how much caloric deficit do you need to lose weight? Tune in to the show to find out 🙂

Kim & Kalee doing quad stretch facing Cumberland River

HIGHLIGHTS FROM THIS WEEK’S SHOW:

Eating plans, in general, can lead to some disorders or obsessive behavior so we don’t recommend this longer than 12 to 16 weeks.
For instance, if your normal caloric requirement is 1,564 calories, you could go on a small calorie deficit of 250 calories per day resulting in losing 1 pound per week.
We recommend you weigh each day to get your average because your sleep, your stress, your hormones, and all of those things can play into the scale.
The next step to tracking your macros is to figure out your protein first. 0.8 to 1g of protein per pound of body weight. We start losing our muscle after 30, that’s why it’s so important to keep eating your protein.
If you want to stay within the calories and still get in your protein, track the day ahead. Not only does it save you time, it helps you stay on track and know what you’re going to eat for the day. And you can budget for it both food-wise and money-wise.
Knowing your weekly average of calories gives you a good idea of how much wiggle room you have. Make sure to track on the weekends, too, otherwise you could end up eating everything you’ve saved.
A food scale is a good way to count your macros. As long as you’re being consistent, you’ll see if it works out or not on the scale. But this doesn’t have to be all or nothing!

Our Example:

Sara is 50 years old, 154lbs and works at a desk job. Based off TDEE Calculator, she would have 1564 every day to eat to maintain her weight.
If she wants to lose weight, she needs to be in a calorie deficit. We recommend 250 calories per day. This gives us 1314 calories per day.
If you want to try macros – carbohydrates (carbs), proteins, and fat – you’ll want to get .8-1lb per lb of body weight, so Sara would need 154 grams of protein, 100 grams of carbs, and 37 grams of fat.