How to Calculate Macros - Fat Loss and Muscle Gain

[@chrissykora4604]

Rad approach to defining these macros. The one that hit me the most, that made the most sense: as long as you hit protein and calorie goals, you can fill in carbs and fats where it makes sense.

[@sylvainster30]

“No bulking and no cutting!” is my new mojo! Thanks for sharing these awesome videos full of great info! ✌🏼😎👍🏼

[@emilierodriguez3448]

This was very helpful I used the calculator and realized I’ve been under eating. I haven’t been able to get the results I want & this is making more sense.

[@realcyberghost]

The one thing I missed in this episode is the fact that only Protein and Fats are essential, while Carbs are very helpful most of the time, but they are not essential (as a macro) to sustain human life. Of course you do need to cover your micro nutrients, and many of them come from vegetables and fruits which have carbs in them, so keep that in mind. Edit: Doh, I spoke too soon, it is in there that fats are essential, however you didn’t say protein are essential 😁 But now I am nitpicking, cause you said it is important to have your basic protein covered. Good video, thanks 🙏

[@wilestrella7202]

"Right approach" you are one of the few who said that.. thankyou!❤

[@Glenn_Hino]

I’ve used a bunch of macro calculators. This one is by far the best! Thank you so much!

[@marcusfilly]

Thanks. Glad to hear it

[@priscillabahaw5673]

This is golden. I workout 4 days weight training about an hour and get 10K steps which is like an hour walk Everyday. However the rest of the day 22 hours I am sedentary. Is this light activity? Also I can’t seem to estimate my body fat . Comparing to pictures is no help .

[@jaredkerber5877]

Really loving the channel! Really sound wisdom and great production value :) I love my Wyze brand scale and wrist band for tracking my data points :-)

[@sosaadisfying]

Thank you! This really cleared up a lot of questions for me. I have one question, when choosing a goal like “challenge gain” how do we prevent ourselves from getting discouraged after a week of being consistent in our nutrition and training. How long does it usually take for you to see significant changes within your body?

[@phnk25]

I love your videos!!!!!!!! You are so helpful! Thank you, Marcus! Love from Romania! ✌

[@marcusfilly]

Much love!!!

[@marylenefillion594]

It was all the information that I want to know! Thanks for the macro calculator and the tips ! Thank you for your sharing 🙏

[@ninogak123456789]

Very honesr, indept and clear and workable guidance.. thank you!!

[@padelisperos]

Great video as always! Keep it up!

[@marcusfilly]

Awesome. So glad you found it useful

[@joewhisney1113]

Great stuff per usual brother!

[@christybuster9230]

Just discovered your channel, love it, awesome information!! Based on comments, I will be watching your past videos too, thank you for sharing your knowledge & experience!

[@geekyboytop]

Great video, thank you so much for all of that good information.

[@realcyberghost]

I use the MyFitnessPal app, and I do adjust my calories based on my exercise during the week, because only my strength training is constant but not my cardio. So I could burn an extra 1.500 calories a week, if I don’t account for them I will not gain the weight I am looking for. Also having an idea about how much calories you burn from exercise per week is good to know, that way your estimate is closer to reality. For example my BMR plus my basic daily activity results in 2700 calories per day. 3 strength trainings per week at 350 calories each results in 2850 calories per day. Also you don’t need to hit your targets each individual day, but the goal is to have an average of 2850 calories per day spread over the week. You can even intentionally save calories from certain weekdays to be able to have a calorie heavy meal at a restaurant during the weekend. Or intentionally overeat during days where you have more time to eat so you can eat a bit less during a busy day.

[@HenryBigBossPR]

Awesome video! Thanks all your help!

[@alfonsoalarcon10]

Great content and super well explained! Thank you!!!

[@lord_dada5251]

Thanx for the advices and the honesty🔥🔥

[@adrian123888]

Marcus your content is some of the best on KZbin. I'm in the process of working back through your video catalogue absorbing all the quality info your putting out. The Turkish sit ups and body saw you recommended in your abs video were horrendous (good horrendous!) Thank you for the great content.

[@marcusfilly]

Awesome! Thank you!

[@dd366xx6]

Do you put current weight or goal weight in the calculator?Thank You

[@TurnOneYeti]

Moderate carbs setting gave me 281g Carbs and 209g Fat ,,, High carb setting gives me 422g Carbs and 146g Fat. I'm older (41), 6'0 188ish lbs and very active. I'm interested in trying the moderate carb approach but I've never had my fats that high before. Anyways, thanks for the content.

[@allthingszelda]

I do have a question about the activity level. I work in retail so on the days that I work I am EASILY hitting 10k steps a day. Would this put me in the moderate level instead of low? I do train 5-6 days as well on top of that. Thank you for making this video it really helped me understand things more clearly!

[@marcusfilly]

Yes I would choose moderate for that scenario. Then track for 2-3 weeks closely and see what your results are.

[@DROK0352]

Great breakdown. Thank you Marcus.

[@marcusfilly]

Thank you!

[@hanhan4631]

So educational.. thanks bro really good definition how diet we should take

[@marcusfilly]

Glad you liked it

[@nikolaantonovic7465]

great video brother!

[@marcusfilly]

Thanks for the positive feedback

[@SchuyFit]

Really cool seeing this from your perspective. I'm a firm believer that for the average person, they shouldn't count calories. As long as you prioritize real, whole foods, and even throw in some fasting, you should be good to go if you have normal health goals.

[@96afnb]

What’s your opinion on whey protein supplements to help reach out protein macro goal? Do you believe in them if so what brand do you recommend ? Or should I just focus on real food ?

[@marcusfilly]

they work just fine. they aren't magical. protein is protein

[@MrRockso99]

Excellent video

[@50fitness]

Well said! What a brilliant video … send it to the obesity clinic. Thank you x

[@MrM669]

Great video

[@cicciuzzu5032]

I am a new follower and I am very impressed by your channel, videos and their content. I have a question though: let's say for argument's sake that I may need to consume 400gr Carbs, 200gr Protein, and 100gr Fats per day. How do I translate these numbers into real food? For example, if I weight a 50gr chicken breast on a scale will that give me 50gr of protein?? And what about the chicken breast's fat content? Or, for instance, if I make a three egg omelette for breakfast, how do I know the protein as well as the fat content in that omelette?? Thanks so much for your help!

[@doctortoddanderson]

Been waiting on this one. Only thing I missed (which I get isn’t the point of the video) is what ratio do you follow? Or are you more flexible with carbs/fat and go more with protein and calories?

[@varunkamal91]

Looking at his diet till now, he seems to consume more calories from fat than carbs.

[@doctortoddanderson]

@@varunkamal91 I definitely think you’re right there!

[@marcusfilly]

I have been more flexible the past several months. I hit my protein and calorie goals and then juggle between a low to moderate carb approach. I will occasionally have a high carb day if I desire something starchy

[@erikayala163]

I wish I could click like on this video a thousand times

[@Melody-lc6dt]

what activity level would be 4 training days (dance fitness classes and weight training at the gym), + a very active job. on my feet and moving all day at work and lifting and bending a lot.

[@marcusfilly]

'd consider that moderate. Check this out: functional-bodybuilding.com/macro-calculator/

[@fishmut]

Just a question here , what about portion control for a guideline ie. protein a piece of fish the size of your palm on your hand , half plate vegetables, fat the size of your thumb ie avocado , nuts , seeds etc , I’m just wondering can this method work effectively as counting macros etc.

[@aba-nascu]

Great Video! Thx

[@marcusfilly]

Thanks for the love

[@soulus25]

As a nutritionist and personal trainer here's what you need! Your Daily intake of nutrients should consist of: CARBS = 45-65% (1g = 4 kilocalories) Fats = 10-35% (1g = 9 Kilocalories) Protein = 10-35% (1g = 4 Kilocalories) Protein is .8g per pound of IDEAL bodyweight. Not actual bodyweight!

[@nunyobizzness887]

This is great info......thank you💯🥩🏋🏻

[@marcusfilly]

Glad it was helpful!

[@shawnkohler8749]

Marcus, Great content and resources as usual💪🏻 What are your thoughts on body fat percentages with scales? Should I bump my overall percentage up 1% (ex: 12 to 13) just to be on the safe side?

[@marcusfilly]

it is all about consistency. if the machine is consistent just go with what it tells you. the number you are given will get you started but the real tracking has to happen when you start to put the nubmers into practice

[@shawnkohler8749]

@@marcusfilly Completely agree about “consistency” and thanks for taking the time to respond back to me…

[@alexisdaabest3219]

I use myfitnesspal, do I input the target calories or maintenance calories?

[@hillaryperry7770]

Hello! I used your calculator for recomposition; but I am unsure if I should be adding in more calories for what is burned in the gym? Or just stick with the target calories everyday? Thanks!!

[@marcusfilly]

Good question! I recommend to NOT add in "burned calories" from your training. Stick to the same target calories and macros every day.

[@ekim051084]

you should adjust your email capture to give more value when email sent, all people have to do is just copy the results you give for free and no email sent

[@chrischambers5954]

Thanks so much Marcus I want to lose fat, but also build lean muscle mass - If I am focused on building lean muscle mass, won't that assist in the fat burning as I build it? Hope that makes sense - I love your videos

[@marcusfilly]

Yes it will but in my experience in order to enhance lean muscle, unless you are a true beginner, a surplus of calories helps. You would likely be well suited to do a body recomposition first and then build from there

[@chrischambers5954]

@@marcusfilly Okay, thanks Marcus! I will do that :)

[@sabrinaphillip4356]

Question I workout with the Persist body comp a few times a day but once that’s complete I work from home and pretty sedentary. Will this put me in low activity level?

[@charlesthestudpower2993]

Thanks, bro - great stuff. Any advice on how to balance alcohol in the macro count? If adding a glass of wine to a meal, does this impact how to interpret total calories you should aim for?

[@marcusfilly]

I would add those macros as carb macros and count the calories accordingly

[@bethlubisch923]

Having a tough time incorporating so many plain veggies into my diet. I'm used to veggies slathered in all kinds of fats and sauces. I feel like I'm eating bails of hay now. Did you ever struggle in the beginning?

[@rakicevic.nikola]

What do you think that i should put in my acitivity level in the macro calculator if i train 5 times a week for about an hour, but walk about 2-3 hour a day on average?

[@marcusfilly]

I'd recommend "moderate."

[@aniruddhanaik5844]

Hi I had used your free Macro calculator before but Can’t access it anymore.

[@marcusfilly]

We are having an issue with the website right now but check back in soon and you should be able to access it no problem. functional-bodybuilding.com/macro-calculator/

[@amaelgonzalez2944]

Hey Marcus, is there any specific reason on why do you follow a low carb/high fat diet? I’m trying to switch up the way I eat and I would like to know your personal experience.

[@priscillabahaw5673]

He does not follow low carb. He eats balanced and prioritized whole nutritious foods and lots of veggies

[@roypatterson2849]

As someone trying to lean out a little, what are your thoughts on protein shakes / smoothie? Everyone seems to be pushing them these days but are they benifial or is it better to stick with 3 whole meals each day?

[@marcusfilly]

there is not one better way. If a shake helps you hit your deficit numbers more consistently then go for it

[@hooha1692]

I work 10 hrs a day, 4 sometimes 5 days a week. Even though it's not hard, I am standing 90% and walking around 10% of it. Would this have a large enough impact on my daily expenditure to take into account when I'm calculating? When I'm standing I am lifting things (light/moderate weight) and moving around side to side alot. I also train at a fairly high intensity 5-6 days a week.

[@hooha1692]

Just trying to be as accurate as possible.

[@marcusfilly]

You can definitely account for that!

[@emmafirsel9223]

I’m sedentary most of the day but i have soccer practice 2x times a week for 90 mins, and train 4x times a week for 60 mins. i also bike and cycle frequently. would this put me at moderate?

[@marcusfilly]

this sound like somewhere between low and moderate and will depend on the intensity you bring each session. you can try moderate and follow your results to get a better idea

[@tgray0379]

So on rest days, or days when I'm not lifting, is it still recommended to hit the protein target?

[@marcusfilly]

100%! Consistency is key. Keep your protein the same no matter what activity looks like for you that day.

[@tgray0379]

@@marcusfilly Thanks so much!! Love your videos! Best content on KZbin in my humble opinion!

[@penielansa2425]

You might have already answered this but could you explain the difference between challenge fat loss and recomposition because I want to lose between 15-20lbs of fats or body weight but I have some muscle so I’m not sure where my goals lie. Could you break this down for me and what you recommend ?

[@marcusfilly]

Challenge fat loss and muscle gain will calculate 25% decreases and increases, respectively, to your estimated daily maintenance calories. This level of deficit or surplus will result in faster and more noticeable short term progress. For that same reason it is often harder to adhere to long term. The drawback to chasing these goals fast is the risk of burning out. Also, aggressive deficits, if you aren't training correctly and eating adequate protein, can result in loss of muscle which we do not want. Aggressive surplus will yield muscle gains but may also yield fat mass gains too. The Recomposition and Lean Muscle gain goals will calculate 10% decreases and increases, respectively, to you estimated daily maintenance calories. The is a much more sustainable level of deficit and surplus that will not yield the same short term results, but will be much more sustainable for longer term results.

[@penielansa2425]

@@marcusfilly thank you so much for the clarification, I appreciate all the help that’s you have given me and plenty of others !

[@jumboon]

Hi, I discovered your channel today as interested in kettle bell exercise/tutorial. Very interesting. Regarding nutrition and macro calculator I am a bit confused. Your results allow a caloric intake (always for same data) of roughly 1000 KCal less than usual calories counters. That's OK, as your allowances are more realistic for a weight loss plan even if a bit aggressive. What really puzzles me is a - (minus) before the carbs figure. I believe this means "less than" as I cannot extract carbs from my liver and muscles 😂😂😂. Minus a part the carbs quantity is quite relevant, ≤ than 100gr./day. Is this a total (fibers plus added sugars)? Thank in advance for an explanation. 👍👍👍

[@marcusfilly]

Can you clarify your question for me? What inputs into our macro calculator are you going by? What are you comparing to? I usually count total carbs

[@jumboon]

@@marcusfilly OK! I try to be more detailed. I did again now. I filled in all the requested fields for height, weight, age, sex. Then choosed moderate for carbs and prot, and recalibration as goal. The results are: Maintenance 1788Kcal/d. Target 1609 KCal/d. Prot 262 gr/d. Fat 105 gr/d. Carb - (minus) 96 gr/d. Just below the line with the carb a warning in red : "Please select a higher number". Because of that I couldn't send my name and e-mail address as an error was detected. I hope it is now clearer. 😃

[@TGraz]

Do you think an Apple Watch is a fairly accurate way to calculate calories burned? I am wondering if that is a fairly accurate way to calculate how active you might be.

[@marcusfilly]

Yeah it can be pretty accurate. Make sure you program it to your stats.

[@will_cyclingfitness6106]

Hey if I do 8H of cardio (zwift bike ride) a week with 3-4 lifting session a week am I in the Heavy training or High training category ? Thanks for the amazing info!

[@marcusfilly]

I would start with High and then follow those numbers closely for 2-3 weeks and see if you feel like you are maintaining or have fallen into a deficit. adjust based on that. your weight and appetitie should guide you

[@will_cyclingfitness6106]

@@marcusfilly Thanks I'll try it for some weeks I have a decrease appetize effect after cardio and it's hard to eat enough when I did a lot of biking but 2700 calories seem accurate for my 5.8 130 pounds :) Thanks love your content and your vision of nutrition!

[@Electrojuan8]

I do have a question: due to my macroprescription the amount of protein is 137 g/day. It means 137 g per day or meal?

[@marcusfilly]

That’s for the full day

[@Electrojuan8]

@@marcusfilly Ok. Thanks a lot

[@Harrlond]

Thanks for the great advice. I've been hitting the gym regularly for about 5 months now and I'm really getting into my stride. I want to get my diet in order too. I'd like to lose a little bit weight, maybe 15 lbs, focusing on the little chubby areas I have around my waist and neck, but I don't want to compromise on being able to lift. Would you suggest choosing recomposition or lean muscle gain? What are the differences between the two? thanks again!

[@idrissyed]

I just did the calculation on your site, received the report. But, I think the total calories calculation is wrong, it's not adding up the calories of fat.

[@marcusfilly]

the calculator might be off by 1-2 calories based on a rounding error going from pounds of bodyweight to kilos. was this more than that?

[@rajvishnuleanbeastfit]

Do you use creatine marcus ?

[@marcusfilly]

yes every day

[@molaakk]

What is the "low protein" count? I counted and it was around 0.65g of protein per lbs..

[@marcusfilly]

that is correct.

[@msa2268]

Should i calculate my macros raw or cooked?

[@marcusfilly]

I typically recommend weighing your protein raw.

[@ray63087]

I find my calculations and others free ones online hard to follow the fat says 290 a day. I’ve carb cycled before and 160 fat was almost impossible for me to get.

[@marcusfilly]

Are you trying to follow a low carb approach for a reason? Perhaps you are better suited to higher carbs and lower fasts

[@derricktorres6824]

I don't want to lose weight but I want to lose fat and I want to gain weight and have more muscle, what do I do?

[@marcusfilly]

You need to focus on your protein intake on the daily and make sure to hit it. Be sure to be lifting heavy 3-4 days a week and getting your daily activity levels up everyday. So add in 10 minute walks after your meals or fit in your steps when you can. This is going to be a long game strategy, so don't expect an overnight change. Stick to it and it will pay off.

[@derricktorres6824]

@@marcusfilly hey man thank you for the reply! I appreciate your content. One more question would I have to be at maintenance or above/below? I'm 149 lbs skinny fat and would like to be at 159 lbs with my fat lost and muscle gained. Thanks again 🙏

[@marcusfilly]

To gain you must eat! So a surplus is required. If you do it slow and smart with clean eating you will limit the amount of fat you gain along with your muscle. But there will be some fat gain that goes hand in hand so be aware of that. Good luck!

[@T4H1R5H4H]

So basically this is just an advert for the app..says fuck all about how to actually calculate the numbers roughly

[@DarkMatterScoot]

Hi Marcus, do you eat the same amount of calories on a rest day?

[@marcusfilly]

yes that is my preferred approach. keep it consistent daily until you get the hang of it

[@oldmanstyl3]

@5:26 - you got a text

[@noahstewart3694]

MARCUS ABEOLUTLY LOVE YOUR VIDEO'S AND CONTENT I HAVE NOTICED YOU ARE ALOT LEANER THAN YOU USED TO BE AND NOTICED YOU HAVE BEEN EATING EGG WHITES INSTEAD OF WHOLE EGGS IS THERE A REASON.. OR JUST PERSONAL PREFFRENCE

[@joliussedicta3160]

If you follow a great personalized diet such as the Agoge Diet, you do not even have to use supplements to build muscle.

[@BuiltonGODSrock]

Where did u check your bf%? I see u put 5% 😲

[@marcusfilly]

We have an inbody scanner at the gym that I use every few months to track. It isn't perfect but it is consistent for me

[@leonardoiglesias2394]

I cant see broccoli in ALL videos, magazines, books, cookbooks etc ALL THE TIME. I just hate broccoli. It is water colored dark green. Beautiful to see….terrible to eat.

[@marcusfilly]

Haha you can absolutely substitute with a different nutrient dense vegetable. No point in making yourself miserable.

[@leonardoiglesias2394]

Sorry beautiful guys….I‘ll keep eating my lasagna with chianti. Enjoy your broccoli with a small spoon olive oil on top.

[@marcusfilly]

Haha I don't blame you.

[@Razzka630]

.

[@theofficialfloresfamily]

What a breastfeeding mother 6 weeks post partum ??

[@marcusfilly]

I would consult your pediatrician, but I would focus on getting adequate maintenance calories at this stage. Your breast feeding caloric needs are relatively easy to calculate and you can just make adjustment for that.

[@arthursanchez4701]

This video is long advertisement

[@realcyberghost]

I use the MyFitnessPal app, and I do adjust my calories based on my exercise during the week, because only my strength training is constant but not my cardio. So I could burn an extra 1.500 calories a week, if I don’t account for them I will not gain the weight I am looking for. Also having an idea about how much calories you burn from exercise per week is good to know, that way your estimate is closer to reality. For example my BMR plus my basic daily activity results in 2700 calories per day. 3 strength trainings per week at 350 calories each results in 2850 calories per day. Also you don’t need to hit your targets each individual day, but the goal is to have an average of 2850 calories per day spread over the week. You can even intentionally save calories from certain weekdays to be able to have a calorie heavy meal at a restaurant during the weekend. Or intentionally overeat during days where you have more time to eat so you can eat a bit less duringj a busy day.