'How Much Should You Eat in a Day? Count Your Food Portions & Macros | Joanna Soh'

10:33 Oct 21, 2021 3 2

'Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/  How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh  In this video, we\'re going to learn how to calculate your food portion and macronutrients. Why is it important? Consuming the right balance of macronutrients can significantly IMPACT your results, whether it’s fat loss, muscle gain or weight maintenance. I believe that we should learn to count our macros to increase our awareness on the quality and amount of food we are consuming.  So grab a calculator as well as a pen and paper because together, we are going to figure out how many calories you need in a day as well as your macronutrients breakdown. Do PAUSE the video when you need to make sure you are following through.  SEE BELOW FOR THE FORMULAS  Resting Energy Expenditure (REE) formulas for both Men & Women: MEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] + 5  WOMEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] – 161   Total Daily Energy Expenditure (TDEE) TDEE = REE x activity level  Activity Level: • Sedentary: x 1.2 (limited exercise) • Lightly active: x 1.375 (Less than 3 days a week) • Moderately active: x 1.55 (3 - 5 days a week) • Very active: x 1.725 (hard exercise every day) • Extra active: x 1.9 (strenuous exercise 2 or more per day)  ___________  Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm  Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp  Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q  Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm  ___________  Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive   I\'m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.  Stay connected and follow me: Joanna Soh: http://joannasoh.com/ https://www.instagram.com/joannasohofficial/ https://www.facebook.com/joannasohofficial/ https://www.youtube.com/user/joannasohofficial https://twitter.com/Joanna_Soh (Subscribe to my website for printable workouts & recipes)  My Fitness App https://www.instagram.com/fio.app https://www.facebook.com/fioapp  ___________  How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh' 

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