This is part two of our series on how to be successful with your weight loss goals in the new year! John shares a super simple, yet effective approach for how to set up your macros! We hope you like the episode and wish you all an amazing new year!

• How to set up your macros and cals.
• 4 step process:
  
  200 lb female wanting to weigh 140
  Step 1. Set protein at 140 x 4 cals is 560 cals.
  Step 2. Set cals goal weight 140 x 12 = 1680 cals
  Step 3. Set fats 50-60 gram.  60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals.  1680 – 560 -540 = 580 cals left.  Divide by 4 cals per gram to get 145 carbs.
  
  300 lb male wanting to weigh 200
  Step 1. Set protein at 200 x 4 cals is 800 cals.
  Step 2. Set cals goal weight 200 x 12 = 2400 cals
  Step 3. Set fats 50-60 gram.  60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals.  2400 – 800 -540 = 1340 cals left. 
  Divide by 4 cals per gram to get 275 carbs.
  Final macros 200 protein 275 carbs 60 fats 2400 cals.
  
• How much cardio to starting out?
• How much to lose each week?
• Closing thoughts

Links:PHAT Muscle Supps- www.phatmuscleproject.com 

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife 
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com