How to Lose/Gain Weight

Let’s talk about macros!! What a fun topic. This will be kind of a longer post because there is sooo much that goes into losing/gaining/maintaining weight, but if you don’t have time and still want the basics just check out my Instagram postMacros are macronutrients AKA protein, carbs, and fat. Everyone’s macros are different based on your age, height, weight, and fitness goals (gain/lose/maintain weight). I personally am an intuitive eater, which means I don’t track macros for the most part. I think tracking macros is an awesome way to help you attain your goals over a short period of time. For every day life it can become an obsessive and unhealthy habit. Whatever your preference is, HERE’S WHAT YA GOT TO DO! Let’s start with the calories


Step #1: Calculate your BMR (Basal Metabolic Rate)

*THESE ARE THE CALORIES YOU WOULD BURN IF YOU LITERALLY SLEPT ALL DAY

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

Step #2: Calculate your TEE (Total Energy Expenditure) & Multiply that by your BMR 

*YOUR TEE IS HOW MUCH ENERGY YOU USE FOR EXERCISE DAILY

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*The number you get is how many calories you need to maintain your current weight


To lose weight…

  • subtract 300-500 from this number to get your calorie deficit. This is how many calories you should eat every day to lose a healthy amount of weight each week!

To gain weight…

  • add 300-500 from this number to get your calorie surplus. This is how many calories you should eat every day to gain a healthy amount of weight each week!

That’s all ya gotta do to lose/gain/maintain weight! It doesn’t matter what you eat in terms of weight loss or gain as long as you are within your calorie range. This does NOT mean you are getting proper nutrients or eating healthy. This will just help you reach your physical goals!


Calculating your macros is what is going to help you feel better and get you even closer to your fitness goals! This gets a little more complicated so plug your stuff into a macro calculator (or a few and avg. out) to get your personal macros! This is my fav macro calc!

Once you figure out the macros for your calorie intake your done! You can download the app MyFitnessPal to help you keep track and stay in the game!

Remember overall just listen to your body and eat mostly whole foods to feel better physically and mentally.

Let me know if any of y’all are on your fitness journey and try this, and feel free to message me with any questions/feedback!

spread smiles,

Rachel

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