223: The Art and Science of Macro Calculation for Fat Loss and Muscle Maintenance

The Metabolism, Muscles, and Mindset Podcast

Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros^®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding.

Episode Overview

In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual.

Key Points Discussed

1. Understanding Macros:

• Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats.
• Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain.

2. Challenges in Calculating Macros:

• Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process.
• Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach.

3. Dr. Ali's Approach to Macros:

• Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros.
• Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR).

4. Calculating Basal Metabolic Rate (BMR):

• Definition: BMR is the number of calories your body needs at rest.
• Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR.
• Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE).

5. Macro Breakdown for Beginners:

• Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat.
• Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet.

6. Advanced Considerations:

• Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly.
• Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions.

Conclusion

This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program.

Visit https://www.theFITCollective.com to learn more about the programs and resources.

Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness.

Timestamps:

00:00:02 - 00:00:24: Introduction and Episode Recap
00:00:24 - 00:01:16: Challenges in Calculating Macros
00:01:17 - 00:01:48: Upcoming Nutrition Program
00:01:48 - 00:02:19: Importance of Mentorship in Nutrition
00:02:19 - 00:03:11: Personal Experience with Macro Coaches
00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches
00:03:34 - 00:04:07: Online Coaching Experience
00:04:07 - 00:05:03: Misalignment in Macro Recommendations
00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments
00:05:47 - 00:06:08: Balanced Eating Approach
00:06:09 - 00:06:40: