HOW TO COUNT MACROS (how to figure out YOUR own macros)

Learn how count macros, and how to calculate your own macro numbers if you want to lose weight or gain weight!
-
Custom meal plans👇
ibextrained.com/pages/custom-...
-
Complete guide to tracking macros 👇
ibextrained.com/products/comp...
--
We love the art and science of programing, and writing fitness programs is what we do best! Our goal is to help you Change the way you look, feel, and perform.
Learn more about our fitness community and our fitness programs 👇
- ibextrained.com/pages/life-ru...
- IBEX instagram - ibex_traini...
- Kristi's instagram - / kristieramo
- Patrick's Instagram - / _patrickoconnell
WE.LOVE.FITNESS!! Over the past decade we have We have competed at 7 Crossfit Games, multiple Marathons and triathlons, we have spent time learning and training at Westside barbell along with ton of other fitness endeavors as outdoor enthusiast. We created the IBEX Training app that host a variety of fitness programs to blend running, bodybuilding and strength and conditioning. We have run our physical location for IBEX for 7 years and love helping people change the way they look feel and preform.
- My favorite Supplements (Collagen, IntraFormance, Phormula 1, Ignition...etc):
1stphorm.com/?a_aid=kristi
Contact:
[e-mail]
#shortsvideo #SHORTS #WORKOUT #CROSSFIT #BODYBUILDING #hybridathlete #ibexathlete

[@Kristi-Eramo-OConnell]

Hey friends! A couple things… First, this is a general video mainly about what a macro is, showing you how to use the scale and then calculate a general starting point! If you’re truly looking to get as accurate and precise as possible I highly recommend hiring a nutrition coach to guide you for at least 3 months minimum. I personally work with M2Performance Nutrition. Second: Something we didn’t make super clear is that protein when logged if logging as cooked should have a (cooked) next to it since the chicken I showed you was already in it’s cooked state! When I was searching I just grabbed the first chicken to show you how to change serving sizes etc. and that should have had a “cooked” next to it!! We will show this in our next nutrition video! Otherwise you can weigh protein Raw then cook it and log the raw weight or you can multiply the cooked amount by .75 if you don’t like working with raw meat. I personally always weigh cooked then log with a “cooked”behind it. If you are having trouble hitting your protein goals and only weighing cooked you are actually eating slightly more protein than you think you are so with this small change you might be hitting your protein goals and not even realizing it! Hope that clarifies things a bit more!! Thanks for watching as always and thanks for all the comments!! ❤️

[@versatileduoandpups2266]

Thanks for this amazing video. Tiny question?! I'm 5'2"142 lbs Mesomorph and do not know which category I should select 🤔 I'm very active (CF+Wendler strength) Any suggestions?! For which range I should start with as my multiplier to my weight? Thanks if you get a chance!

[@versatileduoandpups2266]

Maybe I'll try 15. It's smack dab in the middle of all of the 'lose, maintain, gain' ranges.

[@robertmunoz1902]

Fantastic video ! Is there a place I can find those Nutrition precision numbers ? Thank you for making macros easier to understand.

[@happydays3466]

What’s the difference between diet with body type in mind and without

[@King-by8pq]

I wish you was my trainer.

[@thomascicalesejr.6866]

She is the first person that I’ve seen who went in great depth. Showed the actual math of it finding your body types and everything. I’m so glad that I’ve stumbled on this video super helpful 10/10 👍

[@scrunchies_etc_com]

yes!

[@pascaldegroot9740]

Your so right

[@tracyC7414]

1000000%!!! Thank you for this video!!! Explained sooo well! N the fitness pal app tip?? Mind blowing!! I’d like to just move in w/her for about a month!! Teach me!! Thank you! Thank you!! 🤍

[@Y0sHiikus]

I have been trying to figure this out alone for years. One time I paid someone to set my macros but they never helped me modify them as time went... And never taught me how to just calculate in my own. This is the MOST COMPLETE AND HELOFUL VIDEO I HAVE EVER SEEN ON THIS TOPIC! THANK YOU!

[@chrismauro6770]

EXACTLY the info I was looking for ... TY!!! 💯

[@meltheburrow]

FINALLY! Someone who ACTUALLY explained macros! This made so much more sense than any other video. Thank you x

[@mouth1211]

Let me tell you... You broke that down so beautifully, especially because you wrote out the equations. I can honestly say that I have been trying to figure out my macros from watching1000 other videos for a year now and finally gave up until I found this video. I'd like to say THANK YOU from all of us "visual learners", you made my day!!! 🙏💃 🤗

[@sharvantg6030]

This content is clear and concise. I came with zero knowledge about macros, and I’m leaving feeling like I have a place to start from now. A1 content folks! 🙌🏼🙌🏼

[@Kristi-Eramo-OConnell]

that is what we were shooting for!!! thank you!!

[@SuperSamoan45]

Agreed.

[@rachelgomez60]

You deserve an award for how well you explained this. 🏆👏🏼

[@mr.m7252]

I've been confused with how to count macros for YEARS and you helped us all with 10 minutes of explanation! Life-changing advice! Keep up the great work, sis💪🏾💯

[@Lunarj]

As someone with a learning disability- this was by far the best video on this subject. I finally understand. Thank you!

[@gamerchicksrock3879]

This is probably the most in depth and easy to understand breakdown of this complex subject I have ever seen. Thank you so much for taking the time to put this together for us!

[@D1Zeke]

Probably the easiest, non-confusing breakdown yet. Going to start counting macros at the start of the new year. !

[@Kristi-Eramo-OConnell]

heck ya!!

[@MsSharon45]

Yes absolutely

[@alexrubio6704]

Definitely agreed!!!!

[@MissLoraina]

@@MsSharon45 Q

[@NateJuarez]

Y not now?

[@chrisjeffery9779]

YES!!! I finally found the one answer no one has been able to confirm, and that is calculate your macros on your GOAL WEIGHT, and not your CURRENT weight. I’ve been saying this over and over. Why would we calculate out macros based on our current weight if we wanted to lose 40 or 50 pounds. That means you’re calculating macros on the fat that’s on your body??? That just doesn’t make sense. Macros, and calories calculated on your GOAL weight is the GOLDEN TICKET TO WEIGHT LOSS!!!

[@mfb6310]

PHEW!!!!! glad I found this part! Or I'd have to be eating 179.5g protein minimum. 😫!! cant even do 60 a day. Thank you!!

[@yadiraarroyo5831]

The best simple and complete macro explanation I have ever seen so far 💪🏻💪🏻

[@TheBigMansChannel]

Your working out at the end was what I’ve been struggling to find! Thank you. Very helpful. More on that would be great 👏🏻👊🏻

[@marianpirtle8347]

Appreciate the simplicity yet thoroughness of your video. I watched many but yours was by far the most understandable. Thanks.

[@beverlytakiff2999]

Thanks so much for explaining in full how to calculate this difficult process. You’re content was excellent!👍🙏

[@OblongPolkaDots]

This is exactly what I was looking for! So many videos have limited overviews about counting macros. Thank you for being highly specific, it really helps!

[@jenniferc5807]

You've been the only person that has broken it down to where I completely understand where the numbers are coming from. Thank you so much!

[@traciroach2157]

THANK YOU for this video! Finally someone who took the time (with a smile) to break it down and explain where the numbers come from! Now, to learn how to find foods to fit these macros and fine tune! I appreciate your direction! :)

[@alvinray9764]

Kristi made this so easy to understand! I am so excited to dive into all the watching the macro lifestyle and embrace the benefits! Thanks Kristi!

[@imeldaortiz5205]

This is the best video I have came across when it comes to explaining counting macros. You make it look so much more simple and not confusing at all! Thank you so much!!!

[@josianemukasa3434]

Thank you so much Kristi , we need more of this content , this is so far the best videos on how to track Macros . need to get started now.

[@laurenjaywrites]

This video was awesome and SO helpful!! I was having some trouble with weighing food accordingly to fit my macros, and you made things so easy and feel so much less overwhelming for someone who is essentially a beginner. Thank you for the concise breakdown of calculating macros!!

[@KatAshi_xxx]

Omg if anybody can break it down any easier and just plain out straight to the point it’s you thank you so much! I’ve been trying to figure this out for weeks and I finally just sat down with my pen and paper and now I know my macros because of you!!! 💙💙💙 I can’t thank you enough!

[@destinyraylene3353]

I’ve watched so many videos and each of them have confused me. you helped me understand this so much better and feel confident in my math for my calorie deficit! I can’t wait to start this

[@emoryrubyg9631]

Thank you!! This is the first video I've seen where someone actually explained this in depth.

[@efrank990]

FINALLY. A clear and detailed explanation (and visual) of macro calculation. Thank you🤩

[@agapelover3477]

Thank you, thank you. Your content/breakdown/explanation on macros was very clear and made a lot of sense. Thank you for taking the time out to create this video.

[@HangingWithMelissa]

This was super helpful. Thank you so much for this. NO one has never broken it down like this and I am ready to change my life for a healthier lifestyle. Thank you again.

[@karab8956]

Thank you thank you for this video!! I probably watched 5 videos trying to understand macros. You were the only one that actually gave an example.

[@TheHelen03]

Please continue making these videos I am shocked how inspired I am by you because high stress in my life has always stopped me to be my best version but now I am so excited to go through this journey you have no idea the impact that you have on this platform and I truly appreciate you ❤

[@peanutbuttertoyourjelly5994]

hands down the best and easiest explanation. i’m new to the fitness world and it can be frustrating to not know what i’m doing. thank you so much for explaining it this easy!

[@LaiaBertran]

Other videos make it sooo complicated! Thank you for making one straight to the point and clear as water.😊

[@bubblegore]

i cant believe i found someone who ACTUALLY explained how to do it yourself and not say you can find a nutritionist to do it for you ! this is incredibly helpful im so happy i found thissss… but i have a question, does the math change if im trying to gain weight? you gave an example for losing weight and i just wanna make sure 😊thank you!

[@amandajarzombek5381]

Thank you ever so much For this! This was the first time I fully understood how to calculate all of this. I have tried for a few years now to get a handle on this between people trainers nutritionist and Google and have yet to fully understand it in its simpleness and you finally made that happen and I am grateful!

[@debg8201]

Thank you so much for explaining this. Been working with a nutritionist and constantly have asked how my numbers were figured out and was never explained. Thank you so much!

[@MichelleHaro]

I always go back to your video when I need to recount my macros. Your images and explanations are the clearest for me to follow. Thank you!

[@markwoolum4462]

By far the best video for someone who is just trying to get an understanding on how to do all this. Great video, thank you for sharing!

[@fitsavy3538]

Thank you so much! This was the most in depth yet simple way to understand macro calculating. I appreciate you taking the time to put out all of this awesome content!! Thank you thank you!!!!!❤

[@kemi1189]

This video was awesome! Thank you for making this so easy and quick! I’m saving this

[@amylukeski1732]

OH MY GOSH!!! This is the first time in my life I've ever been able to figure this out! Thank you for being so clear about the breakdown! Now I'm off to figure out what the heck to eat to make this happen.

[@heathertownsend8054]

This was the best video i have ever watched when it comes to Macros. I actually understand it now, its been something I’ve struggled with for so long. Thank you so much!

[@RosieJau]

This was so informative and was able to actually understand! Thank you so much for this video and getting so in-depth!

[@anchorwmn24]

Amazing and such a simple and easy breakdown! Thank you for sharing.

[@officialdiomer]

this is the best video on macros and it's not even close. two days ago I knew nothing about macros and now I'm ready to get back to the shape I was in as a collegiate sprinter. thanks for your help

[@TupeloBranch]

Best video I have found for counting macros and actually knowing what they mean. Thank you and keep up the great content!

[@kimberlywarner-wright8142]

Wow!… I love this video… One of the few videos where I actually took notes, paused, and rewound it multiple times… haha… I had a pretty good understanding of macros in general, but your explanation really solidified it… Plus I’m a visual person so you macro percentages and notepad example really helped! I liked and subscribed!! 😘 THANKS!

[@danaevans1397]

I am brand new to CrossFit- within the last four months. I have been an athlete all of my life- currently in my mid-50's and having the time of my life! Even though I am in a different stage of my life, I am clearly not eating enough....Thank you Kristi for always providing such informative and easy to understand videos.

[@ritavanica6511]

One of the most constructive videos I ever seen on KZbin about nutrition and macros , thank you !!

[@jouamua]

After days of reaearching tons of videos and blogs on macro counting...all for it to not make sense, this video FINALLY made it all click for me. This is by far the best video explaining macros. Thank you so much for this helpful video!

[@MissBelize1]

Thanks so much for the simplicity of macro counting! I was able to follow along and understood. A lot of math lol but again simple and easy!

[@sbrowne9320]

This is without a doubt the best explanation of macros. I am 58, just starting and was completely confused about where/ how I should start. Well, Now I know how many macros and how many calories I get.

[@tarheel3039]

THE BEST EXPLANATION I’ve ever seen. I finally get it! Thank you so much!

[@lilyplaza486]

THE BEST AND EASIEST video to learn how to count your macros!!! No other video like this one, she is the very best!!!!!

[@trendywatcher3898]

Been looking for a right person to explain to me this macro nutrients, very thankful found you..appreciate very much for your effort to consolidate these important facts for those people wants to be fit. If i can do triple thumbs up i will certainly do🥰🥰, absolutely sharing these to my friends and family..thanks again

[@gaara.wifeyy]

Loved the demonstration. So easy and simple to learn and follow. Thanks for the written example!

[@marimaraldama1993]

This is the best video that I've ever found! It answers all my queries! Even my personal trainer couldnt explain this in details and making me feel like giving up towards my healthy journey. Glad that I've found this video! Better late than never 😛

[@lynnmarquess9036]

I’ve been told 2 different things. Is the starting weight your current weight or your goal weight. Kristi said goal weight but then when starting the calculating process she said the person weighs 140. Help! I do love how she’s explaining this!! It’s easier than anything else I’ve heard. Thanks Kristi!!

[@katieirish5765]

I just found this video and I have the same question - Do we use our goal weight to calculate the macros?

[@khroop]

Target weight

[@ericaubrey15]

No it's the weight that she weighs

[@geministar2198]

Such a straightforward and informative video. Thanks ☺💪

[@likepie381]

This was by far the most helpful video about macros yes, keep up the good work!!

[@elizabethriddle3216]

You are truly amazing. I've been looking for this in depth info about macros for a long time. Probably days of my life wasted looking for and reading without getting the math I needed and you solved that with a 10 minute video. Bravo. Also loved the my fitness pal tip about serving Size. I've been doing lots of math needlessly when my actual serving Size doesn't match what's on the box. Again, you've saved me a ton of headaches. I can't wait to check out your other videos!

[@bryanrobidart6426]

Kristi, I am ecstatic to have found your video- I knew this wasn’t overly complicated and you did an amazing job explaining it very well! I have hope again in tackling this part of my health and wellness - again thank you, you’re awesome!!! :D

[@Kristi-Eramo-OConnell]

awesome Thank you!! 😁✌️

[@Adam-sw8cc]

This is the most simplistic and fun to watch video I’ve ever watched on calculating macros. Bravo, wonderful job. You’re very well spoken. Super happy with this video and super happy to subscribe.

[@20simoontje]

Thank you for this video. I've always had a hard time calculating my macro's and for others. I am doing a study to become a nutritionist and now I can calculate the macro's for my test subjects perfectly!

[@mosesl8848]

Your nutrition videos are super informative and super helpful. I ended up binge watching a good amount and took a ton of notes. You are a great teacher! The information is very clear and detailed. I appreciate you sharing your knowledge. Thank you for the help!

[@Marteen40]

You are the teachers teacher, I had no clue about macros and cheated my way through math. I’m crystal clear now. Thank you for breaking down the breakdown.

[@rebel4466]

It's really not hard. This video is even a little too "advanced" for what it is. Also regarding US nutrition labels: Take net carbs for calculation. That's "total carbs" minus the "dietary fiber". Dietary fiber can't be digested and therefore isn't part of the real nutrition stats. Still try to take in a good portion of dietary fiber, as it's good for digestion. Don't avoid it just because it's not usable calorie-wise.

[@Luv12forninety]

You are literally such a life saver. I've spent so much of my time trying to find an easy way to calculate my macros and then I came across this video. This is so well explained!!

[@soniaprice6234]

You are awesome! Simple, concise right to the point. Thanks so much. So much information with a wonderful delivery I got it all! 😊

[@elizabethlennon3744]

One of the best Macro explanation videos I've seen. Thank you for the continued great content!

[@Kristi-Eramo-OConnell]

Wow, thanks! ✌️✌️

[@blkqueen5471]

Yes thanks

[@carolynfranks8838]

Omg u are awesome u are the first person that really explains how to do the macros ? Thank u for being so detailed

[@minaflash5107]

I am so thankful to find that video 🙏 Your simplicity and professional 👌explanation made it easier for me to understand how macros work, thank you so much and keep pushing 👍

[@evaschollafitness]

Weighing my food and tracking my macros has been a life changer for me! I love it how you break it down and how to calculate it manually. Some macro calculators are questionable ha ha! Love this video and LOVE the IBEX Training intro! Whaaaa!???😱💪🏽 Can’t wait to see the whole full video!

[@Kristi-Eramo-OConnell]

awesome!! and than you! 😎😎✌️

[@evaschollafitness]

@@Kristi-Eramo-OConnell absolutely! I was wondering for future topics if you can touch on accessory work, what it is, how often you should do it, and when to do it? Or if you have a done a video that you can link, I can check it out too! Appreciate you guys! 🙏🏽✨

[@charlseygibson1537]

Hands down the best, most concise, and easily understood video on macros I have ever seen. And I’ve been searching a lot over the years. Thank you for this video! I really enjoy your channel.

[@Kristi-Eramo-OConnell]

Thank you! We appreciate that!!

[@guadalupetrejo292]

Just want to take some time and appreciate your context, most videos don’t give this information to make money knowing this inf. Thank you for properly educating, you are a true influencer… totally following you on all social media 🙏🏼🌹

[@caseyroberta8865]

This was the best and easiest video to learn how to calculate macros! People often confuse and over complicate it. Thanks for sharing 😊

[@user-uj5wn1fh3l]

This is so clear and concise. I like seeing the screenshots and writing the calculations down. Makes macros counting doable, but still feels time consuming. I think idea is get going and becomes easier!

[@Kristi-Eramo-OConnell]

it def gets easier!!

[@user-uj5wn1fh3l]

@@Kristi-Eramo-OConnell you did not mention age. That is a huge factor to consider.

[@Kristi-Eramo-OConnell]

@@user-uj5wn1fh3l age is important. However, this is just a general starting point for people. If you want to dive into all the details and want to get super precise and accurate the best thing to do is hire a nutrition coach. I personally work with a coach to dial in exactly what I do and we are constantly adjusting and changing based on training, sleep, how I feel etc.

[@paulettevieira5416]

This was great. I have tried macro counting before. I'm thinking I didn't give it a real try. Will do this for 2 weeks and see how I feel. I think it would be great to understand how to adjust or when we need to adjust our macros to achieve our desired results. For me, I am an endomorph looking to lose weight. Thanks!

[@gchowder]

This is the best explanation of macros I've personally come across so far. Thank you so much! I subscribed! :D

[@edicionenaudioyvideo3459]

I love it, thank you so much it's super easy to follow to understand and to calculate, lots of love for you girl!

[@hydra_gaming9950]

this was amazing. ive had trouble wrapping my head around macros and this made it very easy to understand. im going to put this into action right away and see how it turns out! this definitly earned a sub from me :)

[@Kristi-Eramo-OConnell]

awesome!! thank you!! 😁✌️

[@jackson102788]

So I decided to make a lifestyle change and I started it with watching this video. I’m down 30+ lb and my body fat is 8% and I’ve only done calisthenics no weights 💪🏾

[@bumxrr]

What do you weight?

[@JLPER4MANCE]

This was the most incredible video I have seen on KZbin talking about macro nutrients! Thank you so much, Kristy for making it so easy to understand. I have been working as a personal trainer for 16 years, and I am constantly coming to KZbin to learn from others about the most effective approach to the nutrition aspect of fitness. I will be sharing your channel, with all of my clients. Hats off to you! I hope you continue to find amazing success here!

[@nathanbarr9946]

I’ve worked out for well over a decade, but never took the time to learn diet basics such as counting macros. I always assumed it was too complicated to be worth learning, and a lot of effort to maintain, but this video proved just how easy it can be. Thanks for the effort you put into this video!

[@Clara261012]

Such an interesting topic !! Really thank you for alllll the informations, so clear and instructive 😊 i really enjoy and hope we can understand more about this on next videos!

[@Kristi-Eramo-OConnell]

thank you so much! and we will certainly do more videos on this topic!

[@bengriffiths5096]

You nailed this video ! After 10 videos this one is a lot more specific! Well done Which book were your reading from ? I would like to get this

[@megansmith5267]

This was so helpful! Super easy to follow and really easy to understand where I need to start! Thanks!

[@janetrosas2188]

Ive always been so confused about macros and you’ve explained it so well!! Thank you!

[@jamesbinkley4409]

Great video! I have been hooked on your videos for the last 3 months, such good content. It would be cool to see some MICROnutrient break down for the people who have macros down pretty well

[@Kristi-Eramo-OConnell]

THANK YOU! We can talk about that too!

[@mheuer15]

This was great! Maybe a follow up video of when and how to adjust your macros after you’ve been tracking. Thanks!!!

[@Kristi-Eramo-OConnell]

we can def do that! thanks!

[@erikag8346]

Thank you so much this breakdown was amazingly easy to understand. For years I never understood how to calculate macros. Thanks to your amazing videos I’m excited to start my weight loss journey. ❤

[@pattys55]

Thank you soooo much! I’ve went on a nationally known program and could never figure this out. I also recently found another KZbinr who made great sense about doing macros but never completely explained it. You made it perfectly clear! I am now losing weight!🎉

[@gabrielgabriel-vr4lb]

This is the first ever macro counting video I’m watching and you’ve made it SO CLEAR! Thank you! Was wondering, if I’m cooking for example chicken breast in a lemon and herb marinate, do I also need to count the ingredients for the marinate (lemon juice, herbs, olive oil)?

[@Channel-ux6hw]

Well lemon juice and herb have close to no calories but olive oil on the other hand is roughly 120cal per tbsp so you probably need to take that into account in your fat macros category - hope this helped !

[@CdLobo]

So helpful Kristi! I weight 140 and want to lose weight and build muscle. I did your calculations based on a lose weight goal only and got 1960-2240 calories (I currently struggle to eat because I had gastric sleeve so I know I can’t meet that number. Try as I might). I do try and meet my protein which I thought should be around 90-120 grams of protein. By your calculations I’d have to have 171 grams so I better get to chugging chicken and shakes! 😂

[@Kristi-Eramo-OConnell]

Don’t worry ab calories but protein will be your goal. I would start with a min of 0.7g if your bw. Once you hit that work up to 0.8 and eventually ideal 1.0g per bw. Start slow.

[@CdLobo]

@@Kristi-Eramo-OConnell thanks! That makes so much sense! You’re amazing by the way and I’m fan girling like crazy right now!

[@rebekahdavies5770]

The easiest instruction on macros that I have found to date. Thank you!

[@charlaward351]

Best breakdown I’ve seen. Pumped to figure mine out and be able to come back to this video

[@sunflowerCK]

Hey Kristi, When you are calculating/inputting your macros into My Fitness Pal, are you only focusing on the dominant macro (such as protein, fat or carbs) or counting each macronutrient from that food item? For example, for 100g of cooked chicken it has 0g Carbs, 3.6g Fat and 31g Protein. Would I factor in the 3.6g of fat into my overall fat goal for the day? I hope this makes sense.

[@Future-zx9ts]

Yes. That’s why she gave percentages of each macro. You can put in the specific percentage on MFP (but that might be with premium only plan).

[@carolynleadley5099]

thank you! to find your total calories per day, do you use your "goal" weight or your current weight? you said goal weight but then when you did the example with the 140lb person trying to lose weight you didn't use a goal weight just what the person already weighted (140lbs). hope that's clear.

[@jessiesingh9426]

I honestly have the same question

[@tenacious1972]

Thank you so much!! Finally, someone who was concise and broke it down into simple terms!!!

[@analaura3840]

Definitely THE BEST VIDEO FOR MACRO COUNTING THAT I'VE COME ACROSS TO!!

[@kcc244]

Your video is so helpful, thank you! Especially when you touched on the 2 week trial period. It seemed daunting and intimidating to start my fitness journey until you said that. Now I’m excited to try out my new diet and hopefully see some results 😊

[@ruready4ou2rock]

Thank you for walking us through the equations and explaining it so well!