How to Calculate Your Macros for Fat Loss

Set your diet up like this to lose fat.

Set your diet up like this to lose fat. Step one, get your body weight in kilos and times it by 2.2. That's going to transfer it from kilos to pounds. Then you're going to get your body weight in pounds and times it by 10. That is the total calories that you're going to eat every day to lose fat. Once you've got your total calories, times it by 0.8. This is the amount of protein in grams that you need to consume every day to burn fat and build noticeable muscle. Then you're going to grab the total calorie number again and times it by 0.3. This is the total amount of fat that you need to consume every day. Fat is extremely important for your hormones, especially testosterone, which we want a lot of. Then take your total calories, divide it by a thousand and times it by 14. This is the amount of fiber and your digestive system moving. Fiber keeps your gut happy that you need to have every day. Critical for you trying to lose fat. Then you're going to take your total calories. You're going to subtract your protein and your fat calories and you're going to divide what's left by four. This is the amount of carbohydrates that you're going to have every single day. Carbohydrates fuel your workout and performance. They also help you manage stress and cortisol. Make sure you eat your carbs. Now, you can get a pen and paper and figure all this stuff out on your own, or you could just comment the word macros below and I'll send you over a free calorie calculator that all of my clients use to lose fat. There you go.