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Know Your Macros

Know Your Macros

January 9, 2018 home slide 0 comments 130 Hits

Know Your Macros, The key to success and achieving goals is the KNOW HOW and we at Bubbles Fitness and Beauty, through PINK POWER brings to you todays topic about the essentials knowledge blocks to a lean body Imagine what you would feel like having the perfect beach body shape […]

Know Your Macros,

The key to success and achieving goals is the KNOW HOW and we at Bubbles Fitness and Beauty, through PINK POWER brings to you todays topic about the essentials knowledge blocks to a lean body

Imagine what you would feel like having the perfect beach body shape you always dreamt to have by this coming summer

 Knowing your Macros is the first step towards achieving your desired beach body shape

Rule # 1

You need to know that

1 Grams of Protein = 4 Calories

1 Gram of Carbohydrates = 4 Calories

1 Gram of Fat = 9 Calories

Rule # 2

This leads us to a question which comes up to your mind and everyones mind

How many calories do you need to consume per day??

Know your BMR (Basal Metabolic Rate) and Know your Activity Ratio

Men BMR = 66 + (13.8 x weight in kg) + (5 x height in cm) (6.8 x age in years)

Women BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) (4.7 x age in years)

Activity Ratio

1.2 NO GYM Attendance Office Work
1.375 Attending the GYM 1 2  Times / Week
1.5 Attending the GYM 3 5 Times / Week
1.75 Attending the GYM 6 7 Times / Week
1.9 Attending the GYM Twice / Day for 7 Days / Week

 

Calories Required to Lose Fat = (BMR X Activity Ratio) 500

Calories Required to Maintain Body Weight and Shape out = (BMR X Activity Ratio)

Calories Required to Gain Weight and Shape out = (BMR X Activity Ratio) + 500

 

Written by Bubbles Center
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