Your Daily Calorie Intake:
This formula uses the variables of height, weight, age to calculate BMR, which is the total amount of calories you burn each day while being completely at rest (just living and breathing).
Your daily macronutrient goals on training days
Macronutrients are your fats, carbohydrates, and proteins. Fats and carbs are your primary fuel source, while protein is responsible for building those killer muscles. The Jessie’s Girls macro calculator was custom-built just for Jessie’s Girls workouts with a smart formula that gives you the macro breakdown for building muscle, burning fat, and feeling like a badass!
Pre & Post workout (PWO) carb intake:
On strength training days, you need 25% more carbs pre and post workout than you do in the other meals for that day. Your goal is to eat the amount of carbs calculated for you here in both your pre and post workout meals.
Try to avoid high fats and fiber in your pre and post workout meals. Fats and fiber make foods and nutrients absorb in your body slower – you want quick digesting foods pre and post workout so your body has all the fuel it needs when it needs it! Other than pre and post workout meals, you may spread your fats and fibers out evenly throughout your meals each day.
Rest days carbs & macronutrient goals
On non-training days (complete rest days, yoga, steady state cardio, and active rest days), you will drop your total carbohydrate amount for the day by 25% and spread ALL of your macros evenly per meal throughout the entire day.
How Your Macros Are Calculated
Your basal metabolic rate (BRM):
BMR is the amount of calories you burn at rest, aka, how many calories it takes for you to just lie there and keep on living. Yep, you burn calories just by being alive. Your BMR is important to understand because it is unique to YOU – it’s the number of calories you personally burning while at rest.
Okay, so you just figured out what your BMR is, and now you’re thinking to yourself – “I’ve got my BMR – now I’m ready to plan my meals, right?” Not yet! You need to know your Total Daily Energy Expenditure (TDEE). TDEE takes into consideration the amount of physical activity YOU do (this can range from little/nothing to very heavy exercise). Every day you expend energy by doing physical activity – this burns additional calories on top of your BMR.
Think basic existence + exercise and activity = TDEE.
Knowing your TDEE will give you your correct calorie amount based on your personal body composition plus your energy expenditure.
Your Total Daily Energy Expenditure (TDEE) :
Combining your BMR with your current activity level (the calories you burn when you are being active and/or working out) to determine the accurate number of total calories you burn each day (your TDEE).
#CalorieGoals
What’s Next:
Reversing dieting & making macro adjustments
If you currently have or have a history with ANY kind of disordered eating (examples include: inconsistent diet habits, under-eating, extremely low carbs, under-eating paired with over-training, binging and/or purging, etc), we highly recommend you take the necessary time to REVERSE DIET and get your body healthy again.
You may be in this category even if you have simply been under-fueling yourself (too little calories or macros) for a long period of time. If you have been eating 300+ calories BELOW your above calculated amount, the best thing you can do right now is to reverse diet your way back up to the numbers you’ve calculated here.
Supporting you always!
XO, Jessie